5 SETS ( every 3 min)

3 Front Squat + 3 Shoulder Press + 1 Thruster (rpe 6-7)

30 sec Bearhug Sandbag Hold (Bearhug Plate)

Team Of 2 (IGYG)

20 Time Cap

10 ROUNDS

10 Plate Straight Leg Overhead Sit Ups

7 HSPU (5 HSPU , 7 Pike Push Ups, 10 Push Ups)

250/200m Ergo (400m Bike, 200m Run)

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Hips Dont Lie:

Strehgth: 4 sets: Cap 15min.

BB Back Rack Split Stance Squats 8+8 ( RPE-6.5)

SuperSets : 4 sets: cap: 20min.

1. Single Leg BB Hip Thrusters 8+8
2. LandMine Sumo Squats 12
3. Band.Ass. Kneeling Kick Ups 12+12
4. Defic. Band. S-leg Glute Bridges 12+12

Core: tabata

Hollow Hold

Alt.V-ups

Crunches

Strength Class

Pause Back Squat
%60 4×8

Pause Bench Press
%60 3×8

Overhead Press
%70 2×6

2×12 Superset
Incline DB Bench Press
Chest Supported Y-Raise

2×12 Superset
Single Arm Half Kneeling Arnold Press
Weighted Push Up

For Time
100 Sit Up