Warm Up
2 sets
2 min cardio
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift

Strenght
Overhead squat 3x5reps @50-60-70% (kevyt/keskipaino)
rest 1-2 min bwn sets
Thruster from ground 3x5reps@50-60-70%
rest 1-2 min bwn sets
Strict Chin Ups + 10 barbell bicep curls right after (hallittu tempo)
rest 1-2 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) bike erg x 20 seconds @mod/fast pace to fast pace
2) box jump, step down x 8-12 reps
3) row x 20 seconds @mod/fast pace to fast pace
4) hardened ring rows x 8-12 reps

Accessory Work
3 sets
6+6 lateral box step ups
rest 30-60 sec
6-8 strict box hspu (jalat boxilla 50cm, mahd suorana ja siitä tyylipuhtaita hspu)
rest 30-60 sec