150 min

1.Warm up for 25 min
A. Glute activations w/band
B. Kettle bell work

2.Weightlifting
A. E3MOM15: 3 front squat + 1 split jerk @ 75 - 80 % 1 RM jerk
50 52 54 56 56 kg

3.Strength
A. E2MOM12: front squat @ 75 - 85 %
3x65 3x67.5 3x70 3x72.5 2x75 2x77.5 kg

4.Conditioning
A. EMOM21 (7 rounds)
1) 10 DB burpees 2 x 15 kg > 7 7 7 8 8 8 10 reps
2) 10 cal bike erg
3) 15 cal row

5.Accessory
A. 2 sets:
- 30 s. max reps strict DB press - 2 x 15 lbs DBs' - 15 13 reps
- Straight into 30 s. hold OH
Rest 60 s. bs.
B. 2 sets:
- 10 v-ups + 30 s. hollow hold + 20 leg lifts + 50 side heel touches