Warm Up
3 rounds
1 min ski
12 single arm db power clean+ push press alt hand
16 heel over db
4 strict burpee + strict pull up

Strenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
try to hit better reps with same weights
Perform Weighted Chin Ups x5reps @1x30 and 2x40% of 1rm after bench press.
ota käsipaino jalkojen välliin tässä.
rest 3-4 min bwn sets.

Strenght and Conditioning
Emom 10
3 tng power clean + 3 front squat + 3 push jerks @55-60% of 1rm power clean&push jerk

Accessory Work
3-4 rounds kiertona
4-6 per side sandbag squat (sandbag on right/left shoulder, same reps for both sides) total 8-12 squats
10-12 dumbbell bench press
15-20 ghd sit ups
rest as needed

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