Warm Up
2 rounds
2 min row,run,bike
20 cossack squats
10 wall squats
20 heel overs (feet together)

Strenght
Sumo Deadlifts 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 3-4x2+3reps @1x60 and 2-3x70%
rest 2 min bwn sets

Metcon
Emom 24-32 (masters 45+ 6 rounds )
1) bike erg or run x 40 sec
2) toes to bars x 10-15 reps
3) bike erg or run x 40 sec
4) weighted box step overs x 6-8 reps with 2x10-15/17.5-22.5kg's

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 12-15 single arm db row
3-4 x 12-15 hip thrust with barbell
3-4x 1min sandbag bear hug hold
rest as needed