Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
5+5 plate halo

Strenght
Barbell OH lunge walking steps 2x16+2x12 reps@light/mod weights
Double DB Floor press 2x12+2x8reps@light/mod weights
Double KB Hang power cleans 2x12+2x8reps @light/mod weight

Accessory Work
3 sets
5+5 weighted curtsy step down on box (boxilta ristiaskeltaen alas ja sit ponnista ylos) goblet hold painolla.
15-20 ring rows
15-20 supermans
rest 2 min bwn rounds

Metcon
For 20 minutes at easy pace
5 min bike erg / air bike
7.5m hs walk/ 2 wall walks or :20 hs hold against wall/free
:15-20 sec of l-sit hold on rings
7.5m hs walk/ 2 wall walks or :20 hs hold against wall/free