SET A | 3-4 rounds:
6-8 1-leg bulgarian split squat / per side
8 BB hip thrust
20s starfish plank hold / per side
20 leg lift over KB

e2m x 6: (alt. A & B)
A)
15/12 cal ski
15 DKB dl

B)
15 box jump / step up
30 flutter kicks

Warm Up
3 rounds
1:00 rowing
5+5 alt leg bodyweight "RDL" keep balance
5 inch worm with push up
5+5 upright row
10 db power clean&jerk alt hand
4 single arm devils press
12 weighted russiant twists with dumbbell, controlled!
then after 3 rounds some wrist / front rack mobility

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

ISO/COR(30)
Complete 6 giant sets of the following:
6 bicep curls
12 sit ups
6 tricep kickbacks
12 bicycles
6 reverse flys
12 alternating sit ups
6 push ups
12 russian twist
6 upright rows or 3 strict pull ups
Giant set-complete each movement back to back. Rest as needed between sets.

Finisher
:30 side plank per side
1:00 chest opener

Warm Up for Rowing
1:00 easy - > :30 Moderate
1:00 easy - > :30 Moderate / Fast
1:00 easy - > :30 Fast

rest / strech for 3-5 minutes and start workout

🧩🧸🎲🪁🎭

For time:
Row 5K @ easy-moderate pace

Drive in 500m bike erg
3 rounds:
15 air squat
12 ring row
9 burpee
Drive out 500m bike erg

Hang Squat clean 3 RM

Deadlift 4 RM, then 3x4 @ 90%

Weighted Chinup 1 RM, then 1 set @ 50%, then 1 set without weight (choose reps)