Warm Up
3 rounds
1 min air bike
10 plate row
10 plate goblet squats
10 plate oh lunge steps as you like
:45 plank hold

Strenght
Back squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
Thrusters from floor 3x8reps @1x60 and 2x70%
rest 2-3 min bwn sets
add 2.5-5kg to each back squat set compared last time we did this.

Metcon
Emom 16
Odd : 13/10 cal row (about 5km pr pace)
Even 11/9 cal air bike (fast pace)
Masters 45+ kalorit 12/9 ja 10/8 (tavoite aika aina 40-45s väliin ei sen kovempaa)
Aarni jos haluat vedä 15 soutu ja 14 pyörä.

Accessory Work
3-4 drop sets of bar bar muscle ups or c2b pull ups (toistot pidetään 10-5 välissä, tee oma valinta)
3x20 prone hamstring curl
3-4 x 45-60s bear hug sb carry/hold
rest as needed

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