Warm Up
2 rounds
1.5 min air bike
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 hang squat cleans
3 split jerk, pause in catch 2 sec

Strenght
5x3 Squat clean + Split Jerk @60-80% of 1rm clean&jerk (should fee that there is 2 reps in tank)
rest 2-3 min bwn set
Sledge Push For Load 4x20m, building to heavy but not max. Keep speed walking
rest 2-3 min bwn sets

Metcon
Emom 20
1) Air bike x 10/8 calories (cap 45sec)
2) weighted box step overs x 8 reps @rx dumbbells (muista peukalolukko kun kannat painoja)
3) Air bike x 10/8 calories (cap 45sec)
4) db snatches x 8-12 reps @rx or rx + dumbbell
you can do this workout also with bike erg and take 12/10 calories then, will be a bit easier for breathing.