Warm Up
30/24 calorie row
30/24 calorie ab
then 3 rounds
50 single unders + 10 goblet squats

Strenght
Power Clean + Push Jerk 5x2+2 reps @68-73% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-12-8-5 and 1-2x5 reps @40-45-55-65 and 71%
rest 2-2.5 min

Metcon
Emom 28 or 32 (masters 45+ 7 rounds)
1) Rowing x 15-13/12-10 (max 45s)
2) Toes to bars x 6-12 reps (max 30s)
3) Air Bike x 12-9/9-7 cal (max 45s) (tarkoitus pitää mod/fast pace)
4) 3-5 sandbag cleans @35-45/55-68kg (max 30s)

Accessory Work
3x15/15 seated db press @5-10/10-15kg
3x15-20 hamstring curls on rower
3x30 medball russian twits + 20 knee tucks
rest as needed