For 40 minutes:
400m run/500m row/1000m bike
50 steps walking lunge
0:30 plank hold on rings
400m run/500m row/1000m bike
30 band pull-aparts
50m farmer carry

A. Hip Thrust
3x 10-15, RPE 9/10 all sets. Rest 2-3min between

B. AMRAP 7:
7 Strict handtsand push-ups
7 box jump overs 60/50cm
14 dumbbell snatches 22,5/15kg

A. 5×5 weighted pull-up

B. 2-2-2-3 minute intervals:
10 thrusters 42,5/30kg
20 split jumps
Max reps pull-ups in time remaining
*rest 2:00 between intervals

A. Squat clean & jerk
Every 90s x 10 sets
1 rep 90-100%

B. Back squat
Build to a heavy 3 @ RPE 10/10
+3×3 85-90%

A. Bench Press
10-10-8-8
Rest 2:00 between sets

B. ”Nicole”
AMRAP 20:
400m run
Max reps pull-ups

For 40 minutes:
2000m run
100 double-unders
60/40 cal machine
100 double-unders
40 burpees

A. Hip thrust
3x 15-20 RPE 8/10 all sets

B. AMRAP 8:
12 overhead squats 42,5/30kg
20 steps walking lunge (goblet)
9 box jump overs 60/50cm