Warm Up
3 rounds
40/20/10s echo bike, add speed
10+10 single leg hip bridges
20 bicycle crunch
10 goblet squat, add weight

Strenght
Build to heavy triple on Pause Back Squat
3x6reps@35-60% and 4-5 sets of : 3reps @65-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy triple on Pause Bench Press
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% of 1rm. On last set 1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Accessory Work
3 sets : 20+20mof sledge push (kuopaseva askel/päkiä askellus takaisin) start light weight, last set moderate.
3 x 6-10 reps of strict ring dips with pause t at top
rest as needed

Metcon Prep
2 sets
40s easy + 20s moderate + 10s fast rowing, rest 1 min bwn set

Metcon (zone 4 mainly)
1000m row @5km pr pace
rest 1.5min
1000m row @5km pr pace
rest 2 min
1000m row @5km pr pace
rest 2.5 min
500m row @2km pr pace
rest 1 min
500m row @2km pr pace