Viikko 47
Treeni 1
Warm up
2 rounds
1.5 min cardio
15 glute bridges
20 cossack squats
10+10 single arm db push press

Strenght
Thrusters Training 10-8-8-8 reps
rest 2-2.5 min bwn sets, building in weights but every set should be like working set.

Metcon
10 min amrap with partner, alt time full round
6 pull ups / hardened ring row
8 wall ball shots
10 kb swings

Accessory Work
3 rounds
10/10 curtsy lunges @12/16kg
20 weighted russian twists + 10 knee tucks
alt time full round with partner