Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B. Every 2’ x 5 sets
Front squat x 6-8 reps @ 60-65% of 1RM
C: Metcon: CFGO 24.3
5 rds
10 thruster 42,5/30 kg
10 c2b /band pull up/ ring row x2
Rest 1min
5 rds
7 thruster 60/40 kg
7 bar mu / box/ band/ pull up+dip
D: Acc: 3-4 rds
20 butterfly sit up
20 tuck up
1 min rest