Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
:30 excentric toes to bar
10+10 single arm plate press (tarjoilija ote)

Strenght
Build to heavy 3 rep set on Pause Overhead Squat
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Dumbbell Snatch (muscle or power)
2x8+8 reps @climbing to workout weight
2x12+12 reps@workout weight
rest 1-2 min bwn sets

Metcon
3 rounds for time (10 min time cap)
25/20 calories ski erg or 20/15 calories air bike @moderate pace
20-25 wall ball shots