Warm up
3 rounds
10/12 calories rowing
8 GTOH with plate
4+4 cossack squats with plate
12 v-ups

then get ready for Back Squat

Strenght
Front Squat 3x5 reps @65% of 1rm
hit every 3 minutes for those 5 reps. 2-3 times warm up sets before working sets.

Weighted Pull ups 3x5 reps @moderate heavy weight
hit every 3 minutes for those 5 reps. 2 times warm up sets before working sets.

Workout for quality
4 rounds
12/15 calories of ski erg
12 db snatches @10-15/17.5-22.5kg
12 goblet squat with same db
2 wall walks
rest 1-2 bwn rounds

Accessory
2 sets
12+12 single leg hip bridge
24 hollow rocks
rest 2 min

Cool down streching
3-5 min light cardio
1-2 min v-sit strech
1 min nivusten venytttelyä
1 +1 min hauis
1+1 min kyynärvarret