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 10+10+8+8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+10+8+8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-10-8-8reps@50-55-60-65%% 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 at 75-85% effort
2 sets
45/36 calories rowing
20-24 front rack walk lunges with double kb @24/16
20-24 ring push ups
20-24 double kb deadlifts with 32/24kg
120-160m Farmer walks with 32/24kg kb's
Rest 1:1 bwn set