Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
:30 excentric toes to bar / knee raise
10 sumo deadlift high pulls wih kb

Strenght
Build to heavy 3-5 rep set on Sumo Deadlift (death stop or TNG)
2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

Strict Knee raises / Strict Toes to bars
perform 30-40 reps in, split as you like
rest 1-2 min bwn sets

Accessory Work
3 rounds, go new set every 5 minutes
16-20 weighted cossack squats
8-10 bulgarian split squats R/L
24-30 weighted russian twits (feet off the ground)