Warm Up
3 rounds
1 min row
10-15 air squats + 5-10 jump squats
10-15 band pull aparts
10-15 rower pike ups

Strenght
Back squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

Weightlifting
Paused Power Clean + Squat Clean + Paused Push Press + Split Jerk 3x1+1+1+1reps@35-50%
Paused Squat Clean + Paused Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm
(Pause polven alla 1s, pause dipin ala-asento 1s ennen työntöä)
Clean&Jerk (80-85%x1+1, rest 20s, 80-85%x1+1 rep) x 3 sets
rest 1.5-2.5 min bwn sets

Metcon
3-4 rounds
emom 3
200/180m row @2km pr pace
directly to
2:00 row @10km pr pace
rest 30s
eli uusi "erä" alkaa aina 5min30s välein.

Optional Accessory Work
30-20-10 reps OR 21-15-9 reps
Toes to bars + 8-12 farmers hold box step overs with dumbbells
perform 8-12 farmers hold box step overs with dumbbells after ttb round
or
2-3 x 8-12 farmers hold box step overs with dumbbells
2-3 x quality set of toes to bars

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio