Warm Up
3 rounds
1 min row
10 push ups
10+10 single leg rdl
10-15 v-ups

Strenght
Back Squat 4x6 reps @62-71 and 2x76%
rest 2-3 min
Front Squat 3x5 reps @60-65-70%
rest 2-3 min

Metcon
6-8 rounds
500m row @+3-5 sec to 2km pr pace (if 2km pace is 1.45, this wod 1.48-1.50)
rest 1 min

Accessory Work
4x8-10 banded strict c2b chin ups
3x10-20 ghd sit ups + 15/15 side plank dips
rest as needed

Optional Extra
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-20s bwn sets