Warm Up
2 rounds
2 min bike / air bike
5+5 squat strech
10 scapula rolls on pull up bar
5 tempo wall squat
5 barbell row + 5 barbell press + 5 barbell back squat
1 min plank hold

then start to climb for squat weight

Strenght
Back Squat 5x5 @70-75% , go every 2-2.5 min.

3 sets
Shoulder Press x 3 reps, start @70% and build to heavy 3 rep set.
rest 1 min
Weighted Pull Ups x 3 reps, start @50% and build to heavy 3 rep set.
rest 2-3 min

then

1 time max reps press @80-85% of heaviest 3
rest 1 min
1 time max reps weighted pull ups @50-68% of heaviest 3

Accessory Work
2 rounds
12-15 tempo goblet squats @16-24/24-32kg
12 double db death march walk
:20-30 flutter kicks
rest 2 min

2 rounds
12-15 laying frensh tricep turns
12-15 alt hand db hammer curls (hauikset vuorokäsin käsipainoilla, vasaraote)
10+10 kick backs with 1 light dumbbell
rest 2 min

Assariliikkeissä toistovaraa pitää jäädä 2-4 toistoa.