Warm Up
2 rounds
2 min cardio
5+5 reverse lunge + rotation
2 wall walks + 30s plank hold
10 scapula pull ups (hold 1 sec on each rep)
10 tempo goblet squats
10 kb swings
then some front rack/oh mobility as needed and warm up sets

Strenght
Front Squat 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Push Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
12 min amrap
12 front squats @60/42.5kg (masters 45+ 50/35kg)
12 deficit kipping hspu (men 10kg plates/women 5kg plates)
12 toes to bars
break front squats in 2 parts, split hspu in 2-3 sets and toes to bars in 1-3 sets.
target 4-5 rounds.
skaalaa hsput niin että et joudu pilkkomaan 3 settiä enempää ja aikaa ei menis 1.5 min pidempään siinä, eli vaikka tasa
maalla tai abmatin kanssa.

Accessory Work
2-3x10+10 bulgarian split squat
2-3x10+10 single arm db press
2-3x15-20 ghd hip extensions
rest as needed