Warm Up
2 rounds
2 min cardio
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
2 sets
Wide Grip Bench Press x 10-12reps @30-40% of 1rm bench press tempo (31X1)
rest 1.5 min
Tempo Deadlifts x 6-8 reps @30-40 of 1rm deadlift tempo (2-3 sec ylös, 2-3 sec alas)
rest 1.5 min

2 sets
Single arm db push press x 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (rx db)
rest 1.5 min
Single Leg RDL with db x 8-10 reps per side (2-3 sec alaslasku)
rest 1.5 min

Accessory Work
2 rounds for quality
30/30s side plank R/L
2x5+5m quadtruped crawl forward/backwards
10 double kb clean&push press @12-16/16-20kg's
:20-30 sec L-tuck hold hold on pull up bar