Warm Up
2 rounds
2 min row (add speed during 2 min)
5+5 lateral box step ups + 10 box jump, step down
20 alt hand hang db power clean&push press
20 hollow rocks

Strenght
FS/BS Squat Program Practise 8
3x2 pause front squat @40-60%, as explosive as you can! (2s pause at bottom)
3x3 box back squat @50-60%, as explosive as you can! (sit on bench, pause 1 sec and fast up!)
rest 2-3 min bwn sets

Emom 10
1 squat snatch @75%
rest few minutes and start c&j
Emom 10
1 clean&jerk @75%

Intervals 3x2min on / 1min off
8-10 burpee over rower
15/12 calories rowing (masters 45+ 14/11 cal)
max reps overhead squats in remaining time 42.5/30kg or 35/25kg

Optional Accessory Work
3x6+6 bulgarin split squat (fast up, bar behind neck)
3x24-30 bicycle crunch + 24-30 weighted russian twits
rest 1.5-2.5 min bwn sets