Training

Warm:

20min ride easy

3x10 squat

3x30 double under

3x20m lunge

8min of:

10x tempo goblet squat @ 53# 2-1-1

5x hollow body rolls

10 lunge with twist

20sec hip stretch

then 

Work up to heavy Paused front squat (no belt, flat shoes)

1x@ 60, 85, 100, 120, 135kg

then

AMRAP 8min:

20x reverse lunge

40x double under

8rnds +30reps

2 sets of BB complex @ 33kg

10x snatch grip bent row, hi pull, muscle snatch, BNP

push press ladder till failure 5sec hold at top1-9 +5 reps

Cool:

ride 20min easy