Warm Up
2 rounds
2 min air bike
10+10m karhukävely eteen/taaksepäin hallitusti
5/5 single leg RDL + Clean + Press (tasapaino liike) + 10 goblet squats
10 box step ups + 10 box jump, step down

Strenght
Power Clean + Push Jerk 5-7x3+2 reps @60-70% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-12-9@40-45-50% and 3x6 reps@60%
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 45s moderate ski erg
2) 6-10 burpee box jump overs @50-60cm
3) 45s moderate bike erg
4) 40-60 double unders

Accessory Work
2-3x15-20 db elbow row R/L
2-3x6-10 GHR or Banded GHR
2-3x 20 alt leg v.ups + 20 heel overs + :10 Flutter Kicks
rest as needed