Front Squat 1RM

10 barbell hip thrust
5 nordic hamstring curls

10 Minutes Row @ HR Zone 1-2
5 Minutes Row @ HR Zone 3-4
10 Minutes Ski @ HR Zone 1-2
5 Minutes Ski @ HR Zone 3-4
10 Minutes Echo Bike @ HR Zone 1-2
5 Minutes Echo Bike @ HR Zone 3-4

2 Rounds.

Bench Press 1 RM

EMOM’24
1. 30 DU
2. 10 STOH 50kg
3. 8 Hang squat clean 50kg
4. Rest

Weighted Pull-Up 1RM

3x
4 Front rack reverse lunges
4 Front Squat
4 Back squat
2-4min teet

For Time:
9-7-5-15-12-9
Deadlift
Burpee pull-up
Rx 100kg

A: Bench Press 3set heavy
B1: SA DB rows 3set/arm
B2: Incline db Bench press 3set
C1: Assisted strict pull ups 3set
C2: SA DB Shoulder press 3set/arm
D: Cable triceps extensions 3set

4 rounds for consistency:

800 m run
Movement X
1 min rest

Round 1: 60 m bear walk
Round 2: 30 burpee pull ups
Round 3: 30 T2B
Round 4: 60 m quadruped crawl

-20 back squats for time, 88% of 1RM