Warm Up
3 rounds
40/20/10s echo bike, add speed
15 glute bridges/8+8 single leg hip bridges/15 ghd hip extensions
6-8 half kneeling kb bottom up press R/L @12-16-20kg
6-8 tempo pause goblet squat @12-16-20kg

Strenght
Build to 1rm Pause Back Squat (VARMISTAJAT TAI VARMISTUSRAUDAT MUKAAN)
5-5-3-3-1-1-1-1-1 reps, start first 1 rep around 80% of 1rm
rest as needed bwn sets
Build to 3rm Pause Shoulder Press (pause on front rack)
3x5reps@50-75% of 1rm and 3x3reps@75-93% of 1rm
rest as needed bwn sets

Optional Accessory Work
2x8-10 R/L bulgarian split squat @12-16/16-24kg's
rest 20-30s bwn legs, 2 min after full set
2x8-10 R/L single arm db push press@RX+ DB
rest 20-30s bwn hands, 2 min after full set

Metcon Prep for rowing 2x40/20/10s with 1 min rest bwn set

Metcon (zone 3-4)

4 rounds
300m row@2km pr pace
straight to 800m @1-5 sec slower than 5 km pr pace
rest 2 min bwn rounds