Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
10 barbell thrusters (controlled)
:30 excentric toes to bar / knee raises (controlled)

Strenght Superset:
Build to heavy 5 rep set on Dead Stop Deadlift
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
perform right after deadlifts :
Sharp Box Jumps (50-75cm)
2x5 reps @climbing to workout height
4x3 reps@workout height
rest 2-3 min bwn sets

Metcon
16 min emom (4 rounds)
1) wall ball shots x 8-16 reps
2) db snatch x 8-16 reps
3) push ups x 8-16 reps
4) kipping pull ups or ring rows x 8-16 reps