Warm Up
3 rounds
1 min air bike
10 barbell RDL
10+5 air squats / squat jumps
15-20 hollow rocks

Strenght
TNG Deadlifts 3x10reps @60-65% of 1rm deadlifts + 10 box jumps to 50-75cm
rest 2-3 min bwn sets

Intervals
3 rounds
24/20 calories of air bike (fast pace = 5-10 min pr pace) (target 1.10-1.30)
rest 30s
10/8 calories of air bike (faster pace) (target 20-30s)
rest 1.5 min

3 rounds for time (20 min time cap)
20/16 calories of air bike
20 wall ball shots @20/14lbs
20 db snatches 15/22.5kg
20 burpee box jump overs 50cm for all

Accessory Work
2-3 rounds
20/20 banded donkey kicks
10/10 single arm db row
15-20 ghd hip extensions
rest as needed