Warm Up
3 rounds
1 min row
8/8 curtsy lunges
8 GTOH + Halo with plate 5-15kg
24 russian twists, feet on the ground wiht plate

Strenght
FS/BS Squat Program Practise 7
2 sets of 5 front squats + 10 back squats @50-55% of 1rm front squat
rest 3 min bwn sets
Power Snatch 3x5@50-55% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x5@50-55% of 1rm power clean&jerk
rest 1.5 min bwn sets

Metcon
10 min emom
30 sec of rowing @2-5km pr pace
aloita 5km pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 2km pr pace.

Accessory Work
2x12/12 upright row + 12 ring face pulls
2x12/12 windmill + 24 alt leg v-ups
rest 1-2 min bwn sets