Warm up
1 minute row
30 second handstand hold
Then
3 rounds
5/5 bottoms up presses
10 goblet squats
15 swings
Strength
Strict press 3x4
Front squat 1x20
Barbell row 1x20
Bench press 1x20
Conditioning
10-20-30-20-10
Wall ball
Toes to bar
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