Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
10 good morning with plate

Strenght
Back Squat 2x10 +2x5reps @light/mod weights
BENCH PRESS 2x10+2x5reps@light/mod weights
SUMO DEADLIFT 2x10+2x5reps @light/mod weight

Strenght Intervals
3 sets
8-10 double kb thrusters @12-16/20-24kg
rest 30s
10-15 c2b pull ups / pull ups (unbroken set)
rest 30s
6-8 sandbag cleans @35-45/55-68kg
rest 3 min