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 rep set on Dead Stop Sumo Deadlift
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6's) and 2-3 min bwn sets (bwn 3's)

Strict Knee raises / Strict Toes to bars
2x6-12 reps @warm up sets
2x6-12 reps (hard set)
rest 1-2 min bwn sets

Metcon
12 min emom
1) rowing
2) double unders
3) ski
4) box jump overs
working time is on row/ski x 45 sec / on box/du x 30-40 seconds