Warm Up
3 rounds
1 min row
12 cossack squats
6+6 half kneeling arnold press
12-16 bicycle crunch

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
Thrusters from floor 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets
add 2.5-5kg to each back squat set compared last time we did this.

Metcon
1500m for @5-10km pr pace (eli jos 5km pr pace on 2:00 niin tää mene 2.00-2.05 )
rest 2 min
3x500m @2km pr pace
rest 1 min bwn sets

Accessory Work
3-4x 5-10 kipping bar muscle ups or c2b pull ups (you can do banded bar mu if want to)
3-4x 12-15 alt hand bicep curls (per hand) +
24-30 weighted twits with medball (controlled movement)
rest as needed

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