Warm Up
3 rounds
1 min air bike
20 lunges
10/10 single led rdl / suitcase / kb swings (joka kiekka eri liike)
10/10 single arm kb bottom up press

Strenght
Split Jerk From Rack 3-3-2-2-2reps@65-72-79-84-89% of 1rm split jerk
Bench Press 8+6+4 and 2-3sets x2reps @63-70-77-88% of 1rm
rest 2-3 min bwn sets

Metcon
4 rounds for time
5 sandbag cleans @45/68kg
15-25 ghd sit ups OR Toes to bars

Accessory Work
3-4 x 10 double db bench press
3-4 x 10 bicep curls
3x 10-15 v-ups + 10-15 toe touch abs crunch
rest as needed

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