Strength:
A) Deadlift Cluster: 3.2.1 x 4 sets @ 75%, rest 15 sec between the 3.2.1, rest 2 min between sets
B) FS: Every 60 sec: 50/5, 60/4, 70/3, 80/2*3 sets (deload)
Skill:
A1) Bench Press: 3,3,2,2,1,1: add weight every other set to heavy single, rest as needed
A2) Strict Leg Raises to L-Sit x 8 reps x 6 sets, weight as able
Conditioning:
AMRAP in 30 min:
40 Cal Airdyne (assualt bike if available)
600m run
20 Pullups
6 MU
1 min rest walking