Warm up

Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings

Back Squat

Warm up

20 band pull apart palms down
20 band pull apart palms up
Then, 6 min alternating EMOM:
10 plate ground to overhead
12/10 cal row

Touch-n-Go Snatches

Warm up

3 rounds
10 single KB suitcase deadlifts per side
10 single KB push presses per side
10 Kettlebell Swings

Endurance

Warm up

3 rounds:
15 Glute bridges
10 Spiderman steps
10 alternating box step ups

Front Squat

Warm up

2 rounds:
10 shoulder external rotations at 90 degrees with plate
5 yoga pushups
5/arm banded biceps curls
5 kicks to handstand