Warm Up
2 rounds
1-2 min light sledge push or pull, add speed a bit each round.
10/10 single leg hip bridge (banded)
10 banded hip bridges + 10 banded air squat (nauha polvien yli)
10 sots press
:10-15 L-sit hold

Strenght
3 x 20m sledge push for speed @80-90% efffort, push a bit more each round
rest 2-3 min bwn sets
2x10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Weightlifting
Emom 5
3 TNG Squat Snatch @50-55% of 1rm
rest couple minutes and start prep for c&j
Emom 5
2 hang squat clean + 1 split jerk @50-55% of 1rm
Ota molempia nostoja ennen 3 sarjaa lämmittelyä

Accessory Work
3x30-45 sec Front Rack hold with 55-65% of 1rm Front Squat
go new set every 2 min.

Metcon
21-15-9 reps for time (masters 45+ 17-12-7 reps)
KB Swings @20-24/28-32kg (otsan korkeudelle heilautukset)
Wall Ball Shots