Warm Up
3 rounds
15/12 cal rowing
10 glute bridge
20 band pull aparts
10+10 single leg RDL
and some mobility for OHS.

Strenght
Overhead Squat 5x5 reps @1 x 50% / 3x60% / 1 x 50%
rest 1.5-2 min bwn sets

Metcon
Emom 20
min 1 - 12/10 calories rowing
min 2 - burpee box jump overs x 6-8 reps
min 3 - Ski x 10/8 calories
min 4 - double unders x 30 seconds

Accessory Work
2x15+15 half kneeling db press
2x20/20 banded donkey kicks
2x30 weighted russian twits + 20 knee tuck ups
rest as needed bwn sets