4 sets:
3 Back Squats @83%
- Rest 2-3min btw sets

3 supersets:
10 SA DB Bent Over Row L+R
15 Banded Face Pulls
- Rest 2min btw sets

4 sets:
10 Hex Presses
- Rest 1:00-1:30 btw sets
- All sets w/ same weight

6 sets of Bench Press
Set 1: 3 @80%
Set 2: 2 @83%
Set 3: 1 @86%
Set 4: 3 @83%
Set 5: 2 @86%
Set 6: 1 @90%
- 2-3min Rest btw sets.

3-6-9-12-15-18-21 reps for time:
- KBS (US) 24/16kg
- Box Jump Overs 60/50cm

5 Sets:
3 Front Squats @81-86% 1RM Front Squat
- Rest as needed btw sets

Partner workout, IGYG-style:
12 rounds (6 each), for time:
24 WB 9/6kg
12 Burpee Box Jump Overs 60/50cm
- Then
Cash Out: 2024m Row

Flow: Athlete must complete the full round of 24 and 12 before they switch. Both do 6 rounds, total of 12 and then finish with a 2024m Row, where they can switch when ever they want to.

AMRAP 12:
10 Pull-ups
15 WB 9/6kg
20 Abmat Sit-ups
25 DU

5 sets of 3 Pause Front Squats
Set 1: @55% 1RM Front Squat
Set 2: @60%
Set 3: @65%
Set 4: @70%
Set 5: @70+%
- Pause 2sec in the bottom
- Rest as needed btw sets

3-4 rounds:
15 GHD Sit-ups OR Abmat Butterfly Sit-ups
30 Russian Twists
15 Candle Sticks