Warm Up
3 rounds
1 min air bike
10+10 half kneeling press @7.5-10/12.5-15kg
10 box jump overs, step down
20 heel overs

Strenght
Speed Bench press 4x5reps@60-65% and 1x10 reps @50% of 1rm.
perform 15-20m sledge push sprint after bench press, nouseva vauhti, kevyt vastus.
rest 2-3 min bwn sets

Metcon
3-4 sets
20/16 calories air bike @easy/moderate pace
4-8 bar muscle ups or burpee pull ups
8-10 Push Jerks @30-40/50-60kg
Go new set every 5 min , time target per set is about 2.5-3 min.

Accessory Work
3x12-15 banded strict pull ups + 12/12 single arm db bench press
3x1:00 front plank + 10-15 hollow rocks and 30/30s suitcase carrying
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio