Warm up
3 min cardio then 2x
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10 banded air squats
then
2 round
5 RDL
5 Hang PC
5 FS
5 Push Press FRONT + 5 Push Press BN
10 step back lunges (barbell back rack)
:45-60 Plank Hold

Strenght
5x5 Front Squat, build in weights to heavy 5 reps (2 RIR)
perform 6-8 hardned ring row right after
rest 2-3 min bwn sets.

STR/CON/SKILL
6-8 sets
power clean + front squat + push press + back squat + behind neck
push press
Start with light weight and add weight to each set 2,5-5kg
hit set every about every 2-2.5 min

Finisher
Tabata of side plank 4x R/L