Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 8+8+6+6reps@55-60-70-75% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 8+8+6+6reps@55-60-70-75% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 8+8+6+6reps@55-60-70-75% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon
3 rounds for time
425/500m row
15-20 push ups
1000/1200m air bike
30m sandbag bear hug carrying
10 sandbag bear hug squats
time target sub 20 minutes