Warm Up
2 rounds
2 min rowing
50 single unders
5+5 lateral box step ups + 5 box jumps
4-8 strict pull ups
:40 Plank Hold

Intervals
6 sets, new set every 2 minutes (12 minutes)
Odd : 15/12 calories rowing + 10 box jump overs 50/60cm
Even : 25-50 double unders + 15/12 calories rowing
3 kertaa siis molemmat vuorotellen odd/even/odd/even/odd/even.

Strenght
5x5 Dead stop deadlift @50-55-60-65-70% of 1rm
perform 2-5 bar muscle ups after deadlift set
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x12-15 banded strict pull ups
2-3x12-15 kb swings @24/32kg
2-3x12-15 strict knee raises +16-24 bicycle crunch
rest 1-2 min bwn sets