Strength

10-10-10 

Build to a challenging set of 10 Russian Kettlebell Swings (7-8/10 effort)

Then

Find a 20RM Russian Kettlebell Swing based on last two sets of 10 Rep Sets

-between sets complete 6-8 partner supported eccentric nordic hamstring curls-

Conditioning

2 Rounds For Quality AND Time:

50 Alternating Single Arm DB Hang Clean and Jerk (total)

30/24 Calorie Assault Bike

100 Double Unders

CAP 24