Warm Up
3 rounds
15/12 calories rowing
20 lunges (anyhow)
5-10 strict chin ups
: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%
Front Squat 3x10 @60-65-70%
rest 2-3 min bwn sets

Metcon
5-8 rounds (masters 45+ = 5-6 rounds, muut 6-8 rounds)
250m row @1-2km pr pace
250m row @10km pr pace (n.5 sek hitaampaa kuin 5km pr pace)
rest 45s bwn

Accessory Work
Sets of pull ups or c2b pull ups (9-12-15-12-9 reps), rest as needed bwn sets
3x12-15 heavy kb swings
3-4 x 40-50m double kb front rack carrying
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio