Warm Up
3 rounds
1 min row
10 barbell military bench, add weight a little round by round.
:20-30s L-Tuck Hang from pull up bar
5+5 squat strech
10-15 air squat jumps

Strenght
Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
perform 5-6 hardened ring row right after, fast up, control down. (pitää tulla suht säpäkkänä)
rest-3 min bwn sets

Metcon
15-12-9 reps for time (masters 45+ = 42.5kg/30kg)
hang squat clean@35/50kg (pilko hang osiot 2 osaa)
bar facing burpees
time target sub 5-7 minutes.

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 1 min crossover single under training
3-4x 8-12 strict dips (telineessä)
3-4x 8-12 goblet hold reverse lunges @20-24/28-32kg (4-6 siis per jalka)
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio