Warm Up
2 rounds
2 min cardio
25+25m single arm front rack carrying
25+25m single arm farmers carrying
5+5 squat strech
10 air squats + 10 squat jumps
10-15 ring row

Strenght
Yoke Carrying @light to medium weight 5-6 sets of 30-40meters
rest 2 min bwn sets
Vaihtoehtona jos ei ole Yokea on tehdä Tangolla eturäkki pitoa 30-40 sek semiraskas
arviot 50-70/70-90kg x 3 kertaa ja perään 3x45sek farmarikävelyt n.1 min levolla

Metcon
4 sets
250/300m row @5-10km pr pace
12-15wall ball shots
rest 2 min bwn sets

4 sets
1min max reps double unders
16 db snatches/ hang clean&jerk @15/22.5kg
rest 2 min bwn sets
eli tässä kierrokset 1 ja 3 snatchit ja 2+4 mennään riipusta rive + push press

Accessory Work
3x12 double db farmers carry box step ups @2x10/15kg's
3x12-15 bent over row (with double dumbbells)
3x30 weighted twits 5/10kg + 10/10 side plank hip touches (pause 1s at top)
rest as needed