Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10/10 suitcase deadlifts
10/10 half kneeling press
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3x3 pause front squat @40-60%, as explosive as you can! (2s pause at bottom)
3x3 box back squat @60-70%, as explosive as you can! (sit on bench, pause 1 sec and fast up!)
rest 2-3 min bwn sets

Emom 10
1 squat snatch @80%
rest few minutes and start c&j
Emom 10
1 clean&jerk @80%

Intervals 6-8x1min on / 1min off
Odd : Rowing , sprint first 8/10 calories and then settle it down to 1-2 km pr pace
Even : 8-12 heavy wall ball, then max reps box step overs with double db's (target rx weights)
eli yhteensä joko 3 tai 4 kertaa teet soutua ja wb+step over liikettä. aina 1 min töitä ja 1 huilia ja vuorotelleen liikkeitä.

Optional Accessory Work
3x12-16 jumping lunges with barbell behind neck
3x 8-12 ab wheel roll outs + 8-12 reverse ab crunch
rest 1.5-2.5 min bwn sets