251124 Monday

Strength Barbell good mornings 3 sets 8 reps heavy Split squats 3 sets 10+10 reps heavy Hip thrusts 3 sets 15 reps heavy Metcon 10 min emom Min 1: 10/7 cal or 150m run + max HSPUs Min 2: 10/7 cal 150m

Strength Front squats Build to 2 RM Every 90 sec for 5 sets, 1 rep at 90% Metcon 12 min EMOM Min 1: max 2DB hang clusters Min 2: max DUs Min 3: max 1DB devil press Min 4: rest 22.5/15 kg

Gymnastics 16 min emom Min 1: 20 sec max ring dips (box dips) Min 2: 20-40 sec hollow hold Min 3: 20 sec max strict pullups (sc ring rows) Min 4: 20-40 sec arch hold Metcon 12 min amrap 12/9 cal row 9