4 sets:
8-10/leg Single leg barbell hip thrusts at 3111 tempo
8-10 Glute Ham Raises (Sub banded hamstring curls to scale)
Rest as Needed

• 2-2-2-2-2-2 of:
BB Front Squats
2 @ 9 RPE
85% 1RM 2 reps
90% 1RM 2 reps
90-95% 1RM 2 reps
85% of 2 @ 9 RPE 2-2-2 reps (31X1 tempo)

Snatch balance 5x3
Snatch 6x2
Front squat 5x3

There will be a workout..if you can get through the core warm-up.
All is unfair in love and core.

10 thrusters 60/40kg
2 min Max distance Row
4 rounds

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

Lepoja

3-3-3-3-3 of:
BB Bench Press (0:01 pause)
3 @ 9 RPE (-5% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3-3 reps
Pause @ on chest

lisäpaino leuanveto 3 x 3

Tai negatiivinen leuanveto 3 x 3

Conditioning
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)