Warm Up
3 rounds
15/12 calories rowing
20 lunges (anyhow)
5+5
:20-30 L-tuck hang from pull up bar
some squat and front rack mobility as needed

Strenght
Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
Double Dumbbell deadlifts 3x8-12 reps @heavy dumbbells, painon molemmat päät aina lattiaan.
rest 2-3 min bwn sets
add 2.5-5kg to each back squat set compared last time we did this.

Metcon
1000m row @5km pr pace
rest 1min
EMOM 5
180/200m Row @2km pr pace

For Quality Workout
15-12-9-6 reps
Front Squats @30-35/45-52.5kg
6-5-4-3 reps
Bar Muscle ups OR 12-9-6-3 reps of c2b pull ups
this is not for time, can be performed like accessory mentality.
Eli homma menee niin et 15 etukyykkyä, sit teet 6 bar mu tai 12 c2b , sit 12 kyykkyä, 5 bar mu tai 9 c2b
jne

Optional Extra
2-3x12+12 single arm db bicep curls
2-3x15-20 banded strict pull ups
2-3x15-20 ghd hip extensions
rest as needed