5 Rounds for time 200 m Run, 20 Goblet Back Step Lunges RX 24 kg, 15/12 Ring Rows, 15/12 Hand Release Push Ups.
Legs
4ss 8 front squat+ 10 deficit deadlift
4ss 10 hip thruster + 20 back step alternate lunges farmer loaded
3ss 12 banded pump squat + 15 frog pumps
3×16 jumping lunges weighted if possible
3x 12 toe touches + 15 weighted crunches + 15 leg raises ghd (glutes )
Mixed conditioning FBB
A1. 3 /4 sets of: 200m Run 8+8 single arm ring row 15 vups
A2. 3/4 sets of: 200 m Row 12 Box jumps 31 Double unders
A3. 3/4 sets of: 600m Bike 10 tucks 10 hollow rocks
