Strength
Crossfit total:
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Work up to find a new one rep max at each of the three movements

Mobility: PNF Posterior Chain

Endurance
Short Interval | Run 200m every 90 seconds, repeat until form/pace deteriorates
long Interval | Run 800m rest 2:00, repeat until form/pace deteriorates
Time Trial | Run 5k

Gymnastics
For QUALITY:
10-to-1: strict pull ups, strict toes to bar. Each time you come off the bar perform 10 superman rocks

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