Warm up
2 rounds
2:00 cardio (increase pace each round)
21 plate hops
7 gtoh with plate
7+7 suitcase deadlifts
7+7 single arm push press
10 scap pull ups
:20 Wall Walk Hold + 20s side plank hold R/L

Strenght
Push Press Training 7-5-3-7-5-3 reps @50-70%
Perform 3-5 box jumps right after (sharp)
rest 2-3 min bwn

Strenght
Deadlift Training 7-5-3-7-5-3 reps @50-70%
Perform 6-10 push ups right after
rest 2-3 min bwn

Little Metcon
Emom 12
1) Step Back Lunges x 8-12 reps (barbell back rack) @35/50kg
2) Ring Row x 8-12 reps (hardened )
3) Abmat Sit Ups x 8-12 reps (controlled)

Cool down
2-3 min light cardio
1+1 min banded bully strech
1 min prayer pose
1-2 min nivusten venytys