Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
10 cossack squats

Strenght
Building to moderate heavy triple on each movement
Back Squat 3reps @50-55% to start and finish at 70-75%
Strict Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Deadlift 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

Metcon
3 sets
15/12 calories echo bike (sprint to fast pace and slow down to moderate pace)
12 double db deadlifts @rx dumbbells
9 hang power cleans
6 push presses
rest 1:1 bwn sets
purpose is to make quality rounds and keep intensity 80% (eli pyörältä tullessa rauhassa dl, tee 11x dl, pudota painot, pikku breikki,
sit hang cleans ja push pressit perään)

Accessory Work
2 rounds
12-15 double kb front squats @8-12/12-16kg's
6-8 half kneeling kb bottom up press @8-12kg/12-16kg per side'
12-15 ghd back extension with 1-2 sec pause at end of each rep
rest 2 min bwn rounds