Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 snatch grip barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
3 sets
Wide Grip Bench Press x 8-10reps @50-60% of 1rm bench press (3 sec alaslasku, 1 sec rinnalla ja ylös) (voit tehdä dumbbeleilla myös)
rest 1.5 min
Snatch Grip romanian deadlifts x 8-10 reps @50-60% of 1rm snatch (use straps) (tempo 3110) 3s alas, 1 sek alhaalla, 1 sek ylös, ei pausea lantiolla.
rest 1.5 min

2 sets
Tall kneeling filly press x 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa)
rest 1.5 min
Barbell Hip thrust (tempo 2002) 2 sec alas, 2 sek pito ylä-asento)
rest 1.5 min

Accessory Work
2 rounds for quality
30/30s star side plank R/L
3x5+5m quadtruped crawl forward/backwards
10 double kb hang clusters @12-16/16-20kg's
:20-30 sec L-tuck hold hold on pull up bar