Warm-Up
400 Meter Run
2 Rounds
10 Lunges (each side)
10 KB deadlift
5 Leg Raises+ ME L sit

Strength
Every 4 Minutes for 4 Rounds
a+b
a:10 Stiff leg Snatch Grip Deadlift (30X0)
b: 10 Kang Squats (tempo: 4040)

Conditioning
6 Rounds, each for time
Russian KB Swing (28/20)
Goblet Lunge (28/20)
200 Meter Run
Rest is walk back