Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Back Squat 10+8+6+6reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Chin ups/weighted chin ups 2x8 + 2x5reps@light to moderate&heavyish + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) row x 30-40 seconds @mod/fast pace
2) wall ball shots x 8-12 reps
3) air bike x 30-40sec @mod/fast pace
4) kipping pull ups/hardened ring rows x 8-12 reps