3x8+8 reps of bulgarian split squats.
Test movement before doing those "main sets"
rest 20sec after finishing first leg, then swich and same thing to other one.
rest 2 min after round.
Make it challenge, keep good control on movement and focus to get your glutes for work!

back squat

• find 1RM of the day

SKILL: kipping pull up

STRENGTH:
4 x E2MOM:
4 tempo chin up

• tempo: 1 sec top hold, 2 sec eccentric phase

12min alkavalla minuutilla

1. 5 raaka rinnalleveto, @60-70%
2. 10-15 seinäpallo

4 rounds
15 cal row
10 box jump over
40 m sandbag carry

Tc 12 min

3x3 min AMRAP:

• Bear complex (power clean + front squat + push press + back squat + push press). Use 2/3 of 1RM jerk.

Rest 3 minutes between rounds.

3 rounds:
Floor press, max reps
[2×32/24kg KB or DB]
Supine ring row, max reps

Rest 1 minute between
rounds.

2 rounds
1:30 cardio
5 inch worm
12-16 alt leg v-ups
10 banded hip bridges/good mornings
12-16 ring row
5-10 kip to swing

Test One round of Metcon movements and do 6-12 reps of each.

20 min of technique work
1 Power Clean+
1 Push Jerk+
1 Split Jerk+

4 rounds
Every 1:30/movement

10 Sitting DB Shoulder press
10 Nordic hamstring curl