Warm Up
3 rounds
15/12 cal rowing
10+10 suitcase deadlifts
20 heel over db
10 goblet squats

Strenght (week 5)
Back Squat 8+6+4+4 reps
62-71-81-86% of 1rm
Front Squat 5+5+3+3 reps
70-80-85-90% of 1rm
rest 2.5-3.5 min bwn sets
Takakyykky tulis olla haastava mut ainakin 2 toistoa varastossa, etukyykyn
kaks vika sarjaa haastavia mut niin et toi 90% jättää vielä 1 varaa.

Metcon
3 sets
250/300m row @2km pr pace
directly to
600/700m row @5km pr pace +2-4 sec (pr pace jos 1.45 niin mee 1.47-1.49)
rest 2 min bwn sets

Accessory Work
3x10+10 curtsy lunge @12-16/16-24kg (goblet hold)
3x12 bent over row @30-40/50-70kg
3x15 abs crunch + 30 weighted ukraine twists
rest 1-2 min

Ekstratreeni
Emom 8
1 legless rope climb + 1 normal rope climb
or
10 rope climbs for time (with legs)