Slow tempo split squats: 5 sets of 10 with 1:00 min rest between sets
Then
Hamstring bridges: 3 sets of 10 with 1:00 min rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

5, 5, 4+1, 5 reps

3:00 easy bike or row

Then 20 passthroughs

10 rounds for quality
4 HSPU (sub pike push ups from box)
6 chest to bar pull-ups
8 air squats

On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”

"Angie":
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Score: Total "Angie" Reps 

AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

Kilos: (22.5/15kg)

PERFORMANCE
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
10 Bar Muscle-Ups
7 Front Squats @80/55kg

FITNESS
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat 65/45
RPE 8

Timecap: 16 mins

Warm up(10)
3rds
100m
10 plyo jump
10 single leg dl
10 high knees

WRK(26)
WRK 7:00 REST 2:00 x3
8 dumbbell front squat
16 dumbbell hop overs
8 dumbbell push press
100m run or 10x10m shuttle run
8 dumbbell step ups

Finisher
50 round the world
1:00 butterfly stretch

2 rounds:
10 Air squat + cross kick
5+5 DB snatch (light weight)
10 Up&Down
5+5 DB squat clean

2-3 rounds of Body Flow

Back squat
10-8-8-6