Strength:-
5 x 3 Overhead Squat

Chipper
40 Hang power snatches 45/30kg
40 Situps
40 Deadlifts 45/30kg
40 V-Situps
40 Ring Rows
40 Burpees
40 Air Squats
40 DB Snatch 22.5/15kg
40 Cals