Warm Up
band pulls + banded hip activations
then 3 rounds
1min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
15 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+2reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+4+4+4reps@65-75-80-85% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-65% +8-10 alt hand bicep curls with dumbbells (4-5 reps per hand)
rest 2-3 min bwn sets

Metcon (80% effort)
For quality with easy/moderate pace on bike and unbroken sets on other movements
18-12-6 reps
calories air bike
perform 8-10 farmers hold walk lunges with 16/24kg kb's

rest 3 min

6-12-18 reps
calories air bike
perform 6-8 weighted box step overs with 50 cm box with 16/24kg kb's

rest 3 min

18-12-6 reps
calories air bike
perform 8-10 front rack hold walk lunges with 16/24kg kb's

female calories 15-10-5.