27-21-15-9 reps for time of:
Row (calories)
Thrusters 43/30kg

AMRAP 20:
18 cal machine OR 400/300m row
12 OHS (42,5 / 35)
6 T2B

Back Squat Ladder
3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.
One round is 3 reps, 90sec rest,
2 reps, 90sec rest and one rep.
Use the same loading for all
sets, but add loading to each
round.
All rounds with RPE 4 to 4+

4x6 SOTS Press, elevate heels
if needed
RPE 3+ to 4

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).
You can choose from 9 to 12
sets.

Find heavy of the day in 15min
(RPE 4+ to 5)

Hip thrust 18-15-12 reps

Banded Bent Iso Row: 3 x 12-15 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM 20
1. 20 m walking lunges
2. 10-15 cal erg
3. 10-12 wall ball
4. 10-12 burpee

Strength:

16-14-12
Goblet squat
KB Deadlift (2 KB)
Bulgarian split squat

After each round: 20 dead bug