Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
12-16 goblet hold cossack squat (controlled tempo)
rest 1.5 min
6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
3+3/4+4/5+5/6+6/7+7
single arm kb hang snatch
12-15 goblet squats @16/24kg after each set

rest 3 min

6-8-10-12-14 reps
strict abmat sit ups (keppi niskan takana)
12-15 kb swings @16/24kg after each set