Strength
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Mobility
5 minute shoulder fix
Endurance
Short Interval- Run: Repeat :45s on,:30s off, until form/pace deteriorates
Long Interval- Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Time Trial- Run: 1 mile for time
Gymnastic
For QUALITY
4 rounds:
10 Strict Ring Rows
20 Hollow Rocks