Warmup:
2 sets of –
:30 bike erg
:30 ski erg
10 foam roll wall slides
8 Goblet squats
6 push-ups
2 ring rows
+barbell warmup

EMOM for 12 minutes:
3 thrusters + 3 pull-ups

Strength:
3 sets
10 dumbell rows
8 KB Z-Press
10 banded pushups

Glute Development:
2 sets
5 Glute Ham raises
8 revers lunges w/ elevated font foot

Midline:
6 toe touch to tuck up
10 ab wheel rollouts
:30 plank