Warm Up
3 rounds
1:00 cardio (add speed each round)
20 face pulls / band pull aparts / pass throughs with light band, change every round
10 push ups
10/10 suitcase deadlifts

Strenght
Hang Power Snatch 3x8 reps@40-50-60% (polven päältä pikku alle menolla, jalat voi olla valmiiksi vastaanotto leveydessä tai hieman kapeammallam,harjoittele linkitystä kevyellä/keskipainolla)

Deadlifts 3x5 reps @40-50-60% (ainoastaan vitosia)
Bench press 3x8 reps @40-50-60%

maastavedot ja penkit hallittu liike ja asento kasassa.
rest 2 min bwn sets

Metcon
Death by Row and Burpee
8/10 cal row , add + 1 rep each min
6 burpee, add + 1 rep each min
go until 12 minutes is done.

Accessory Work
2 rounds
15-25 ghd sit ups
15-25 ghd back extensions
15+15 kb side bent @16/24kg
rest as needed

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.