Viikko 3
Treeni 1
Warm Up
3 rounds
1 min cardio
10+10 half kneeling press
10 banded face pulls / pull aparts
5 rdl + 5 front squats with barbell

Strenght
Push Press 5x10 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Strict Pull ups
emom 5 : 4-7 reps

Metcon
4x4 min emom / 1 min off
1) Mod/face pace Cardio x 45 seconds
2) TNG Squat cleans x 4-5 reps @40% of 1rm
3) Moderate/fast pace cardio x 45s
4) Kb Swings x 12-15 reps @light weight