Warmup
2 minutes jump rope
3 sets: 3R/3L windmills
3 sets: 3R/3L 1/2 Getups
10x Getup/windmill

Strength 5/3/1 Deload week
3×5 Deadlift (40/50/60% 1RM)

Conditioning
10 Rounds
100M sprint
10 box jumps
rest 1 minute