6-8 sets of:
1:30min on 2:30min off
1. AMRAP of:
7 DB-STOH (2x22,5/15kg)
7 C2B (scale reps or to pull ups or inverted rows)
7 Burpees
2. 200m run
then
12 alt. DB-Snatches (22,5/15kg)
ME DB-Front Squats (2x22,5/15kg)
In 10min work up to a heavy set of:
2 Front Squats with 4sec. ecc.! --> RPE 9
then
every 2min for 6min (3 sets):
5 Front squats @ ~85% of H2
3 sets of:
40-50sec. of glute bridge walk outs
15 Dimel DL
30sec. plank var. (alt. single hand and/or feet lift off)