Warm Up
Band Pulls + Banded Hip Activation
then
3 sets : 40s easy row + 20s moderate row + 10s fast row with 20s rest bwn sets

Metcon
4x30/24 calories rowing @mod + mod/fast and 2xfast pace (eli karkeesti niin et 5km pr pacea vähän
hitaammalla aloita ja vikat 2x vedä 2km pr pacella tai vähän sen alle)
Rest 1:1 bwn sets

Weightlifting
Flat Foot Snatch 3x5reps@35-50%
Slow Snatch + Snatch 5x1+2reps@60-70% (can be power or squat)
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@35-50%
Power Clean + Squat Clean + Push Jerk + Split Jerk 5x1+1+1+1reps@60-70%
rest 1-2 min bwn sets, sharp lifts with good techniques/focus on quality and skill also.

Accessory Work
3x3+3 kb or db turkish get ups @light/moderate weights.
rest 1-2 min bwn sets