WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes"

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STRENGTH

Front squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of three front squats.

Clean pull,
5 x 4 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING:

Every minute on the minute for 20:00 minutes of:
1) 18/15 Calories bike
2) 18/15 Calories ski
3) 18/15 Calories row
4) Rest