Strength
Snatch 1-1-1-1-1-1-1 reps

Mobility
Lower Leg and Ankle

Endurance
Short Interval- Run: Repeat :60 on, :90 off until form/pace deteriorates
Long Interval- Row: Repeat 4:00 on, 3:00 off until form/pace deteriorates
Time Trial- Run: 5k (try to set a PR)

Gymnastic
5 rounds for time of:
10 Handstand Push Ups with Wall and Kip
10 Burpees
10 Kipping Pull Ups

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