Warm Up
2 rounds
1-2 min cardio
10/10 single leg hip bridge (banded)
20 banded air squat (nauha polvien yli)
:20-30 Knee tuck hang
:20-30 HS or WW Hold

Strenght
3 x 15/20m sledge push for speed @80-90% efffort, push a bit more each round
rest 2-3 min bwn sets
2x8/10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Metcon
Emom 12
1) Toes to bars x 6- 8 reps / Kip knee raises x 10-15 reps
2) HSPU / Box hspu x 6-8 reps
3) DB Snatch x 8-12 reps
4) Single arm db oh lunges 5+5 reps