Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8 tempo push ups
8 tempo rdl with db/kb's
:20-30 hanging flutter kicks (jalat etuviistossa, ei vaakassa)

Strenght Superset
Bench Press 8+6+4+4 reps@65-75-85-90% of 1rm
perform 8-12 double db/kb deadlifts right after
rest as needed bwn sets

Metcon
Every 2.5 min for 15 minutes (6 sets)
rounds 1-3
4-6 burpee over db
6-8 db power clean + push press (alt hand)
4-6 burpee over db
target sub 1 min
rounds 4-6
4-6 burpees
6-8 single arm db oh lunge walk (right side)
4-6 burpees
6-8 single arm db oh lunge walk (left side)