OH squat 3x8 reps

Front squat 3 RM, then 3x3 @ 90%

OH squat 3x3 reps

Back squat 3 RM, then 3 sets with 80% (choose reps)

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
12 push presses 30/20 kg
15 sit ups
30/25 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
15 goblet squats (20/12 kg)
10 box jumps 24/20”
3 wall walks

3 rounds of:
10 DB deadlifts
10+10 DB side bends
10 Ring rows
20 Russian twists
10 Arch rocks
Rest

6 sets for consistency:
30/25 cal row or ski
20 DB squats 30/20 lb
10 double DB snatches 30/20 lb
90 s rest

Bench press 4 RM, then 3x4 @ 80 %

Tempo back squat 5x4 reps (slow down, stop, fast up)

Every 10 minutes for 40 minutes (4 rounds):
15 DB deadlifts 30/20 lb
30 sit ups
40 alternating lunges
60/50 cal row or ski