Warm Up
Band Pulls + Banded Hip activation
then 3x20m/20m sledge push + hand over hand pull
then 2 rounds
10+10 barbell good morning
10 strict toes to bars
10 ring row

Strenght
Build to heavy double of dead stop deadlift
2x8reps@25-40% + 2x6reps@50-65% + 4x2reps@70-90% (on last set 1 RIR) ja muista ei pyöreällä selällä.
perform 2-3 sharp box jumps after DL set to 50/60cm.
rest as needed bwn sets
Build to heavy double of dead stop weigthted pull ups
2x5reps + 4x2reps (on last set 0-1 RIR)
rest as needed bwn sets

Metcon (34-50min)
2-3 rounds
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2 minutes : 3-5 strict hspu , go every 40 SEC
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2-minutes: 8-10 American KBS @24/32kg, go EVERY 1 MIN

REST 1-2 MIN AND GO FOR NEXT

2-3 rounds
2-minutes: Cardio machine @ easy/recovery pace (RUN: target 14-22 calories) (1.40-1.50)
2-minutes: 4-6 box jump overs 50-60/60-75cm, go every every 40SEC
2-minutes: Cardio machine @ easy/recovery pace (RUN: target 14-22 calories) (1.40-1.50)
2 minutes :10-18 toes to bars , go every 1 MIN