Warm up.
3 sets.
5/side Child pose w/t T-spine rotations.
https://youtu.be/Yvcrlmj4dJ8

5-8 Sphinx push up.
https://youtu.be/JpZcjp8J3QU

15-20sec/side Star plank.
https://youtu.be/5oB44pBFIVE

Strength. Week 1.
12min build to 5RM Strict press (pause 1sec on shoulders each rep).
https://youtu.be/uPhkTOQ4wek

Conditioning (18min Time cap).

40 Box jump step down 24″/20″
https://youtu.be/-MJyEtCaUCI

30 Burpee.
https://youtu.be/auBLPXO8Fww

40/30 Cal.

30 KB Split snatch (Switch every 3 reps)
https://youtu.be/1rkH9oZ_Guk

40/30 Cal.

30 Burpee.

40 Box jump step down.

KB weight: RX+ 32/24kg. RX 28/20kg. S 20/12kg.