3 Step Squat 6×3
Handstand Pushup 5×5

Banded Tricep Ext. 3 x failure
Bicep Curl 21s 3×7+7+7

21 KB Swing (32/24kg)
21 Deload Pushup
100m Run
15 KB Swing
15 Deload Pushup
200m Run
9 KB Swing
9 Deload Pushup
300 Run