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 1&1/4 front squats
5 push press
then 2 times through
5 hang squat cleans
3 split jerk, pause in catch 2 sec

Metcon
3 sets
1000/1200m bike erg
3 power cleans + 3 front squats + 3 push jerks @42.5/60kg (masters 45+ 35/50kg)
rest 2 min bwn sets
straight to ->
Strenght (inside 10 minutes)
5x Squat clean + Front Squat + Split Jerk @50-70% of 1rm clean&jerk (should fee that there is 3-5 reps in tank)

Accessory Work
3 sets
12-15 ghd back extensions
16-20 banded pulls
24 weighted russian twists
rest 2 min bwn sets