Monostructural
run 1000mt on treadmill

Conditioning

6' AMRAP
- 3 strict pullups
- 6 clean squat @50/30
- 9 box jumps

then

6' AMRAP
- 12 pushups
- 15 deadlifts @70/45
- 18 lungees (9 each leg) with 10/20 Kg OH plate