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 raises
10+10 single arm db thrusters

Strenght Superset:
Build to heavy 3 rep set on Dead Stop Deadlift
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
perform right after deadlifts :
Sharp Box Jumps (50-75cm)
2x4 reps @climbing to workout height
4x2 reps@workout height
rest 2-3 min bwn sets

Metcon
12 min amrap
6+6 single arm thruster with kb
12 kb swings
12 push ups
12 kipping pull ups or ring rows
target is 4-5 rounds.