Warm up-

400m Run

3 Rounds-

5 Squats
5 Situps
3 Burpees

OH mobility

Strength-

OH Squats 3 x 5

Front Squats 3 x 5

Back Squats 3 x 3

Conditioning-

21-15-9

Toes to bar
Burpee Box Jumps Over