Warm Up
2 rounds
1-2 min cardio
10/10 single leg hip bridge (banded)
20 banded air squat (nauha polvien yli)
:20-30 Knee tuck hang
:20-30 HS or WW hold

Strenght
2 x 15/20m sledge push for speed @80-90% efffort, push a bit more on next round
rest 2-3 min bwn sets
2x8/10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Metcon
Emom 12
1) 2+2 kb tgu @light weight
2) Rope Climbs x 1-2 reps OR chin ups x 4-8 reps
3) Double DB DL + Hang PC + Push Press x 5+5+5 reps
4) Pistol squats x 8-12 reps