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

Strenght
Back Squat 5x3reps@70-80% of 1rm (2-3 sec lowering down on squat)
go new set every 1.5-2 minutes
Shoulder Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
For time
30 deficit kipping hspu @20/10kg plate (time cap 4 min) (pätki toistot, järkevät huilit väliin, tavoite 4-8 toiston seteissä)
then
24/20 cal bike erg
10 Power Cleans 80/55kg (masters 45+ 70/45kg)
20/16 cal bike erg
8 Power Cleans
16/12 cal bike erg
6 Power Cleans
(machine should be moderate effort, so you could go and hit heavy single on power cleans with small breaks bwn)
time target 11-13 minutes for this, cap 15 minutes.
Power Cleans should be mod/heavy singles but doable, meaning you can keep hitting singles minimum every 10 sec.

Accessory Work
2-3x8+8 barbell back rack box step ups
2-3x8+8 single arm db push press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed