Warm Up
3 rounds
1 min cardio air bike
10 reverse lunges
10 band pulls + 10 banded pass throughs
5 inch worm with push up
10+10 suitcase deadlifts

Strenght
Deadlifts 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Bench press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Metcon
4 rounds for time
12/15 calories air bike
6-8 sandbag cleans @35/45kg (scale to power cleans @50-55% of 1rm)
time target under 8 mins, fast time is around 6-7 mins,

Accessory Work
2-3x12/12 back rack reverse lunges @30-40/40-60kg
2-3x12 barbell bent over row @30-40/40-60kg
3x1:00 plank + 25+25m suitcase carrying 16/24kg
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle