Warm Up
2 rounds
1 min air bike
20 banded side steps
10 banded hip bridges
10 banded air squats
then 2 rounds
7 "half" burpee + 7 gtoh with plate 10/15kg + 14 plate hops (burpee ainoastaan punnerruksen yläasentoon)
rest 30s bwn sets

Metcon
15-12-9-6 reps for time (masters 45+ = 13-10-7-4 reps)
Burpee to target above (pull up bar johon et yllä ilman hyppyä)
GTOH with plate 10-15/15-20kg
perform 30-50 double unders after each round

Strenght
Pause Front Squat 3x3 reps @40-60% of 1rm front squat
3 sec pause at bottom on each rep
rest 2 min bwn sets
Tempo Back Squat 3x3 reps@40-60% of 1rm back squat
take 3 seconds for lowering down each rep
rest 2 min bwn sets

Accessory Work
2x12/12 bulgarian split squat
2x12/12 single arm db row
2x24 alt leg v-ups
rest as needed