Warm Up
2 rounds
20/16 calories rowing (add speed)
6 burpee over rower (step up burpees and both legs same time style testing)
8/8 single leg RDL
8/8 single arm half kneeling press
16 controlled mountain climbers

Metcon
2 sets
21-15-9 reps
Calories rowing
12-9-6 reps
Burpee over rower
rest 5 min bwn sets (target 4-6 min)
masters 45+/scaled reps: 15-12-9 reps and 10-8-6 reps burpees.
women calories 17-12-7 on rower.

Strenght
Power Clean + Front Squat + Split Jerk 4x2+2+2 reps @1x50 1x55 and 2x60% of 1rm clean&jerk (sharp)
rest 1.5-2.5 min bwn sets
2 hang clean (polven päältä/alta) + Split Jerk 6-8x1+1+1reps@60-80%
rest 1.5-2.5 min bwn sets

Optional accessory Work
Sledge Push 3x20m, use moderate to -> mod/heavy load and strong pushing/fast walk.
rest 2-3 min bwn sets
2-3x10/10 upright row with db + 15-20 reverse flyes with light weights
2-3x8-12 weighted ghd hip extensions 10/15kg plate
rest as needed