Warm Up
3 min assault bike
then 3x
5+5 single leg rdl
5+5 clean&push press with db
10 ghd back extensions

Strenght
Emom 8
Power Clean + Push Jerk @70%
then
16 x 1 rep every 30s
Deadlift on 5cm raiser @60-65% of 1rm

Metcon
emom 4
5 thrusters @35/50kg (max 55%)
rest 1 min
emom 4
3 thrusters @40/60kg (max 65%)
rest 1 min
every 0,5 min for 4 mins (8 singles) (max 75%)
1 thruster@45/70kg

Accessory Work
3x15 strict banded pull ups (ainakin 5 toistoa jätä varastoon?
3x10 skull crusher @0-25/30-35kg
3x1min sb bear hug hold @68/45kg, rest 30-60s bwn.