3-4 Supersets of:
10 Hip Thrusts
10 Reverse Hypers
- Rest 2min btw sets

Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 1 x Squat snatch
Start from 70% and build-up

B: 3x1 Back squat. Find days heavy squat, then do 2 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

Warm Up
2 rounds
2 min cardio
10/10 single leg hip bridges
10/10 single arm floor press
10-20 alt leg v-ups
:20-30 ring or box support hold

Strenght (20 min)
Floor Press 2x10 + 3x5rep, building in weights to heavy 5 rep
Perform 8-12 kb swings right after floor press
rest 2-3 min bwn sets

Intervals
4 sets, alt time full round 2 min on/2 min off
15/12 calories row,ski,bike erg or 12/9 calories air bike
10 double db/kb deadlifts
max reps hr push ups in remaining time

For time:

4 rope climb
40/30cal ski
40 GHD sit up
40/30cal ski
4 rope climb

Target under 10min, Time cap 12min / scale rep scheme if needed / GHD sit up --> V -UP

Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
15 double db bench press
15 hollow rocks

Strenght
Military Pause Bench Press 6x6reps@65%, perform new set every 2.5 min.
perform 3-5 fast strict pull ups right after bench pressing
Hip Thrust 4-5x6-8reps@50-80% of 1rm back squats (pause 1 sec at top on each rep)
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 45s moderate rowing @23-27 s/m (target 15/12 calories) masters 45+ 14/11
2) Bar Muscle Ups x 3-8 reps
2) 45s moderate ski erg (target 14/11 calories) (masters 45+ 13/10)
4) Dumbbell snatch x6-8reps @17.5-22.5/25-32.5kg

Optional Accessory Work
2-3x15-20 banded strict pull ups
2-3x15-20 reverse hyper
2-3x 15-20 v-ups + 20 heel overs + :10-15 Flutter Kicks
rest as needed

Wu×3
Laying
Y×10 T×10 W×10
Arm circles
10/10
Lat-push ups
×10
Crab push up
×10
Drop squat
×10
Close grip ohs w.10.sec pause atg ×1

A.1)Muscle snatch in bottom + press In snatch
4×3+3

B.1) Snatch singles ×10
80-85% of snatch

C.1) Snatch pull + low hang pull w/ 3.sec eccentric 1+1 emom 10.min

D.1) Back squat
1.) Building weight to a heavy set of 2 reps (2rm)
2.) 3×2 @90% of 2rm

E.1) 4×
Weighted plank ×30.sec
Db romanian deadlift ×10

Rive ja työntö

Warm Up
2 rounds
1.5 min cardio
5/5 squat strech
5/5 db snatch
5/5 single arm db oh lunge steps
20 bicycle crunch

Strength
Single arm DB Snatch+OHS 3x4+4reps R/L , building in weights
rest 1.5-2.5 min bwn sets
Overhead Squat 2x8-10 reps + 3x5 reps, build in weights
rest 1.5-2.5 min bwn sets

Metcon
Every min for 12 minutes
1) 8/10 calories machine
2) 8-12 banded strict pull ups
3) 8-12 wall ball shots

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls
-Rest as Needed b/t Sets-

AMRAP 12

40 Kettlebell Swing 24/16kg
10 Push-Ups
50 Air Squats
10 Push-Ups