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 5 rep set on Dead Stop Sumo Deadlift
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Strict Knee raises / Strict Toes to bars
2x5-10 reps @warm up sets
2x5-10 reps (hard set)
rest 1-2 min bwn sets

Metcon
3 rounds

1 min on / 15 sec off
1) air bike
2) double unders
3) burpee pull ups
4) rest
so after burpee pull up round there is 1 min 30sec rest. go hard on each set but
make last one the best! know your pace!