Warm up

Mobility and 3 rounds
1 min row
10/10 single leg glute bridge
10 goblet squats
:10-20s l-sit hold

Strenght
Back squat 5-3-2-2-1reps@57-67-76-86-90%
rest 2-2.5 min
Front Squat 5-4-4-4 reps @60-70-75-80%
rest 2 min

Metcon
3xtabata of rowing / 4min rest bwn sets

Accessory Work
3-4x10 db bench press
3-4x20 alt hand bicep curls
3-4x10-15 ghd sit ups + 15/15 side plank hip touches + 10-15s flutter kicks
rest as needed

Optional Extra
Emom 10
10/8 calories of ski erg