Warm up
2 rounds
2 min bike or run
10 reverse lunges + strech
10m toe touch walk (tinasotilas tyyliin)
10m inch worm
10 goblet squats
10+10 half kneeling press

Strenght
Sledge Push 3x20m semiheavy (ota 2 lämppää alle)
rest 2-3 min bwn sets
Pause Thrusters 3x5reps @50-55-60% of 1rm (pause 1s at top)
rest 2-3 min bwn sets

Metcon
Emom 12
1) Double KB Hang Snatch x 6-8reps @12/16kg
2) Box Jump overs x 10-12 reps @50/60cm
3) Weighted Box Step overs x 6-8reps @12/16kg's

Accessory Work
3-4x5 weighted strict pull or chin ups + 6-8 strict dip telineessä
rest 2 min
2-3 x 1:00 front plank + 30/30s side plank R/L

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