Warm Up
3x20m/20m sledge push + hand over hand pull
then 2 rounds
10 strict barbell press
10+10 barbell good morning
10 strict toes to bars / knee raises as high as possible
1:00 plank hold

Strenght
Build to heavy triple on Strict Press (pause on front rack on each rep)
2x6reps@40-65% and 3-4 sets of : 3reps @65-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy triple or double of dead stop deadlift
3x6reps@35-60% and 3-4 sets of : 2-3reps @65-90% of 1rm. On last set 0-1 RIR. (MUISTA TURVALLISUUS, EI PYÖREÄLLÄ SELÄLLÄ)
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Metcon (50min)
2-3 ROUNDS of :
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2-minutes: 6 db power clean&push press @17.5-22.5/27.5-32.5kg, go every 1min
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2 minutes : 3-5 parallette kip hspu / deficit kip hspu , go every 1 min (20kg plate + abmat)

rest 1-2 min and then

2-3 ROUNDS of :
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2-minutes: 10-15 toes to bars, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2 minutes : 2-6 bar muscle ups , go every 1 min