Warm Up
3 rounds
:45 ski + :45 bike
5 burpees
5 wall squats with pause at bottom
5 scapula pull ups
5+5 single arm ring row

then get ready for rope/ohs

Metcon
Emom 24 (6 rounds)
min 1 - 12/10 calories ski
min 2 - Rope climbs x 2-3 reps
min 3 - 12/10 calories bike erg or 10/8 Air Bike
min 4 - Overhead Squats @42.5/30kg x 8 reps

Strenght
Back Squat 3x7 reps @40-45-50%
Bench Press 3x7 reps @40-45-50%
Deadlift 3x7reps @40-45-50%
rest 1-2 min bwn sets

Midbody Strenght
3 sets
10+10 windmill @light weight
30 weighted russian twists @10kg
40+40m suitcase carrying @15/22.5kg (suora linja kävelyssä ja suora kroppa)

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min banded lat strech
1+1 min couch strech
1-2 min v-sit strech
1+1 min side strech