Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
3-4 sets
2 Pause Overhead Squat + 3 Overhead Squat@65-75-80-80% of 1rm snatch
Strict C2B Pull ups x 3-5 reps (use band for help if needed) myötä tai vastaote käy
rest 2.5-3.5 min bwn sets
3-4 sets
5 Clean Deadlift with straps @85-95-100-100% of 1rm clean
5 Sharp Box Jump
rest 2.5-3.5 min bwn sets

Metcon Prep:
20m sb carry + 3-5 squats
10+10m sledge push, lighter weight you use
1-2 rope climbs

Metcon (4-5 rounds)
Emom 12-15
1) sandbag bear hug carrying x 20-30meters + 6-10 bear hug squats
2) 20-25m sledge push at moderate weight
3) 2-3 short rope climbs