Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2-3 rounds
10+10 good morning with barbell
8 excentric toes to bars
16 prone band press

Strenght
Build to heavy 5 rep set on Pause OHS
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon Prep:
1 set
1 min ski + 1 min bike erg
3-5 ttb, 2-4 hspu, 3-5 ghd +2-4 c2b or pull ups
then 1 set at race pace : 20s ski + 3-5 ttb + 2-4 shspu
then 1 set at race pace : 20s bike erg + 3-5 ghd + 2-4 c2b or pull ups

Metcon
Every 3 min for 24 OR 30 minutes (8-10 sets)
Odd: cal ski + ttb + strict hspu
Even: cal bike erg + ghd sit ups + c2b pull ups OR pull ups
time target sub 2 min each round
target reps for odd rounds : 18-14-8 reps / masters 16-12-8 reps
target reps for even rounds : 18-14-8 reps / masters 16-12-8 reps
ota sellainen setti että ekat 2-3 erää tuntuu siltä että varoja jää ja pidät ns. treshold pacea