Prep
Coach's choice dynamic
3 Rounds 
1-5 CTB
Plank with hp tap 5 per side 
30 second teddy bear stand 

Strength 
Spend 10 min working on muscle ups/ Ring dips 

Conditioning 
Sprint 100m 
Rest 50 sec
Sprint 100m 
Rest 40 sec 
Sprint 100m 
Rest 30 sec 
Sprint 100m 
Rest 20 sec
Sprint 100m 
Rest 10 sec 
And continue back up the ladder 

Recovery 
Walk 400m 
Banded hamstring floss 
Hamstring smash