Warm Up
2 rounds
2 min row (start easy, add speed)
10/10 arnold press
10/10 single arm db row
:30 half wall walk hold (viistossa jotta corelle myös hommia)

Metcon
1000m row @5km pr pace (s/m 23-27)
rest 1.5 min
1000m row @5km pr pace (s/m 23-27)
rest 2 min
1000m row @5km pr pace (s/m 23-27)
rest 2.5 min
500m row @1-2km pr pace (s/m 28-34)
rest 1min
500m row @1-2km pr pace (s/m 28-34)

Strenght
Push Press 5x5reps@build to heavy set of 5 reps, starting @60% of 1rm
rest 2-3 min bwn sets
Shoulder Press 5-3-2-1-1-1 reps
build to heavy single
rest 1.5-2.5 min bwn sets

Accessory Work
3-5 sets of quality amount of hs walk (target 5-15m per set?) make some u-turn or obstacles
3-4 sets 8-10 barbell bent row @60/42.5kg
emom 5 : 4-6 sandbag cleans