Warm Up
3 rounds
1 min cardio
10 sots press with barbell
50 single unders
20 banded deadbugs (kuminauha tolpassa, pelkästään jalat liikkuu)

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets
Snatch Deadlift 3x3reps@100-110% of 1rm snatch
rest 1.5-2 min bwn sets

Metcon
14 min amrap
12/15 cal row, ski, bike erg or 10/12 cal air bike
3 power cleans + 3 front squat + 3 stoh @35/50kg
12-15 V-ups / tuck ups
goal 5+ rounds.