Strength

3 sets
8-12 SL hip thruster each side (2020)
rest 30s
8-12 SA halfkneeling arnold press each side (3s ecc)
rest 30s

WOD

AMRAP10
10 SA KB/DB swings each side
20 squat + lunge complex ( 1 gobletsquat + 1 lunge on one side = 1 rep)
30 fast mountain climbers

Lower body strength (eccentric focus)

3 sets:
4-6 BB FS @ 10/0/X/1 (same weight/reps as last week)
rest 2-3 min

Lower body strength (eccentric focus)

3 sets
4-6 BB rom. DL @ 10/0/X/1 (same weight/reps as last week)
rest 2-3 min

Upper body strength (eccentric focus)

3 sets
4-6 strict HSPU @ 10/0/X/1 or 4-6 negatives with 10s ecc. (same ROM as last week)
rest 2-3 min

Accessories

3 sets (more time/reps/weight if possible)
10-30sec. L-sit
30-45sec. double KB/DB Front rack carry/marching
6-15 knee supp. single arm rows (each side)
rest 1-2min between sets