Warm Up
2 rounds
2 min run (start easy, add speed)
5+5 squat strech
20 cossack squats
10 gtoh + halo and 10-15 goblet squats
20-30 weighted russian twits

Strenght
Back Squat 6+6+3+2 reps @65-75-83-88% of 1rm
rest 2-3 min
Front Squat 5+4+4+4reps@65-75-80-80% of 1rm
rest 2-3 min

Metcon
1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 1.5 min
3x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
rest 45sec bwn

Optional Accessory Work
3-4 sets 8-12 heavy wall ball shots
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2-3 sets of: 10-15 banded standing trunk twits each side + 24-32 alt leg v-ups
rest as needed