Treeni 3
Warm Up
2 rounds
1.5 min rowing / ski
1.5 min air bike / run
10+10 suitcase deadlifts
10+10 single arm bench press

Strenght
Deadlifts 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Bench press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Accessory Work
3 rounds
12+12 curtsy lunges
12+12 single arm db row
rest as needed
(omatoimi)
3x:30-45s Side plank R/L + 50m farmers walking (heavyish)
rest as needed