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 barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
3 sets
Close Grip Incline Bench Press/bench press x 8reps @35-45% of 1rm bench press (3 sec alaslasku, 1 sec rinnalla ja ylös) (voit tehdä dumbbeleilla myös)
rest 1.5 min
Segmented snatch grip deadlifts x 6-8 reps @50-60% of 1rm snatch (use straps) (tempo 3 sec ylös välipysätyksillä, ylhäällä 1 sec ja 2-3 sek alaslasku)
rest 1.5 min

2 sets
Seated alternating arnold press 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (7.5-10/12.5-15kg db)
rest 1.5 min
Deficit Landmine Single Leg RDL (tanko +10kg levy päässä) x 8-10 reps per side
rest 1.5 min

Accessory Work
2 rounds for quality
20-30 sec of ring support hold
8-12 hr push ups
40-60 sec farmers walking @24/32kg's
12-16 alternating kb gorilla row
rest 2-3 min and repeat