Warm Up
2 rounds
1.5 min bike erg
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 pause front squat
5 push press
then 2 times through
3 reps of each db movement, first set lighter than second, it should be rx weights

Metcon
3 sets
1000/1200m bike erg
5 db power cleans + 5 db front squat + 5 db push press with 2xrx dumbbells
rest 2 min bwn sets
straight to ->
Strenght (inside 12 minutes)
5x5 Thrusters, starting at 50% of 1rm and building to todays heavy 5 rep set in 12 minutes.
barbell taken from floor, rest as needed bwn sets but that 12 min cap.

Accessory Work
3 sets
12-15 romanian deadlifts @35-40% of 1rm dl
16-20 ring rows
24-30 hollow rocks
rest 2 min bwn sets