All Levels Strength 5 x 3 Press – Heaviest Possible – Rest 90 seconds between sets Conditioning 25 Good Mornings 50 Sit-ups 20 Good Mornings 40 Sit-ups 15 Good Mornings 30 Sit-Ups 10 Good Mornings 20 Sit-ups 5 Good Mornings 10 Sit-ups For Time Weightlifting BB Gymnastics 1) 5×3 Hi-Hang Clean + 1 Jerk 2) 5×2 3-Stop Clean Pull – Heaviest Possible Strength and Accessories 1a) 5×5 Split Press – Heavy 1b) 5×10 Hip Extension 2) 3xME Strict Toes-to-Bar