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 5 rep set on Pause Overhead Squat
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Dumbbell Snatch (muscle or power)
2x6+6 reps @climbing to workout weight
2x10+10 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
10+10 single arm db thruster @15/22.5kg