Shoulder Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

Front squat 3 RM, then 3x3 @ 90%

4 x 4

Go every 2:30

Back: EMOM for 3 rounds
1) 5 Nordic curls
2) 10 Ring rows
3) 15 Barbell Good mornings
4) 20 KB snatches
5) Rest

2-3sets:

3+3 turkish get up
10+10 suitcase deadlift

Complete for time -YGIG

500m run together
1000m ski
100 x burpee to plate hops
100 cal echobike
100 x DB snatches
500m run together
1000m row
100 x wallballs
100 x KB swings
100 x v-ups

-2min rest
-RPE 8, increase from last week

Weighted chinup 2 RM, then max reps without weight