Treeni 5
Warm Up
3 rounds
15/12 ski or air bike
10 glute bridge
20 band pull aparts
10+10 single leg RDL

Strenght
Power Clean + Push Jerk 5x3+1 reps @65-70% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-12-8 and 2-3x5 reps @40-45-5 and 2-3x65%
rest 2-2.5 min

Metcon
Emom 24-28 (masters 45+ , 6 rounds=24 mins)
1) Ski x 12-10/9-8 (max 45s)
2) Double kb front squats x 7-8 reps @16/24kg's
3) Air Bike x 12-9/9-7 cal (max 45s) (tarkoitus pitää mod/fast pace)
4) Legless + Normal rope climb x 1+1 reps (or 1-2 normal rope climbs)

Accessory
3x12-15 laying knee curls on rower
3x12/12 half kneeling db press @7.5-10/12.5-15kg
3x 10-15 toe touch abs crunch + 30 weighted russian twists
rest as needed, felt easier than last time