135 min
Warm up for 20 min

1.Squats
A. Back squat
8x65 % - 57.5
6x75 % - 67.5
4x82-85 % - 72.5
4x87-90 % - 77.5

B. Front squat
6x65 % - 52.5
6x75 % - 60
6x80 % > 60

New set every 3 minutes

2.Bench press
5x3x75 %
New set every 3 minutes
- 42.5 45 45 45 45 kg

3.Strongman
AMRAP8
10 m Sled push (heavy) - 30 kg (tekonurmella)
20 m Heavy farmer's walk - 24 kg
30 s. Rest
Reps: 8 rounds

4.Core and shoulder health
2 rounds of:
6+6 Heavyish kettlebell windmills -12 kg
30 Hollow rocks
30 GHD back extensions

5.Aerobic work
20 min easy bike