Warm Up With Rower
4 times 45 sec on / 15 sec off (add speed, start easy)
then 2 sets
10 scapula push ups
5+5 lunge elbow strech
5+5m crab walk forward/backwards
30s side plank holds
10 kb tater

with barbell 2 times through : + 3 clean high pull + 3 muscle clean + 3 tempo front squat + 3 tall power clean + 3 hang squat clean
rest 1 min bwn round

Weightlifing
A) Power clean + Hang clean (below the knee) – 8 to 12 x 1+1 @ 60+%1RM clean, go every 60 to 90-seconds

Do your first set @ or around 60%1RM clean, then build up if moving well.

Prep For Metcon
2 rounds, first round lighter DBs , second round with work weights!
10 db push press
6-8 pull ups
6-8 front rack lunge steps
40-50 single unders / 20-30 double unders
1 min air bike @moderate pace

Metcon
3 rounds for time
15 DB push press @ 2 x 22.5-17.5/12.5-15kg
12 Pull Ups / c2b Pull ups (tee rinta tankoon leuanvedot jos 12 kippileukaa kuulostaa helpolta)
12m DB front rack walking lunge @ 2 x 22.5/15kg
50 Double unders / Max Reps in 1 minute
Tavoite aika alle 10 minuuttia.

Accessory Work
2 SETS
15+15 pallow press with pause (banded)
15+15 banded trunk twists
15+15 birddogs
rest 1 min

Cool down
3-5 min walking on assault runner or jog around.