Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2 rounds
:30 wall sit hold + 5 tempo air squat
:30 hip bridge hold + 5 tempo hip bridges
:30 slow negative push ups + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps
then start to prep for front squats

Strenght
In the Hole Front Squat 4x5reps@60-65-70-75% of 1rm
rest 2-3 min bwn sets
Bench Press or Dumbbell Bench Press 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets
Step back lunges 12-10-10-10 reps @40-45-50-55% of 1rm back squat (tarkoittaa 6+6 toistoa ja 3x5+5 toistoa)
rest 2-3 min bwn sets

Metcon (at 75-85% effort)
20 min emom
1) weighted box step overs x 8-12 reps with rx dumbbells
2) push ups x 10-20 reps
2) burpee box jump overs x 6-8 reps @50-60/60-75cm
4) ghd sit ups x 10-15 reps
5) rest minute