Warm Up
5 min sledge push, add speed during it. take 30-50 single unders after every 30-40m of sledge push. Light weight
2 times 1 min easy jog + 30s light/mod run
then 2 sets
10+10 single leg rdl
5+5 single arm hang clean+push press with dumbbell
:20-30 knee tuck hold
then movement and weight prep for workout

Metcon
3 sets (time target 2-2.20 per set)
200m run @mod/fast pace
35 double unders (max reps in 30 seconds)
9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg
rest 1 min bwn sets

rest 4 min after that 3rd set ( total rest time 5 min when counting that last 1 min rest)

2 rounds for time (time target 6-8 min)
400m run @mod/fast pace
35 double unders (max reps in 30 seconds)
9 deadlifts + 7 hang power cleans + 5 shoulder to overhead @60/40kg (masters 45+ 50/35kg

Strenght

Double Dumbbell/Kettlebell Thrusters
12-10-8-6-4 reps
building in weights, rest as needed. You can use Kettlebell also if want to!
aloita keveillä painoilla 10/15kg's tai 12/16kg ja siitä ylöspäin.