Warm Up
2 rounds
15/20 cal echo bike
10+10 single arm clusters with db @7.5-10/12.5-15kg
20 hollow rocks
20 ring rows

Strenght
Build to heavy 5 rep set on Thruster
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)
Build to heavy 5 rep set on Dead Stop Deadlift
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)

Accessory Work
Kipping deficit HSPU 2x6-8reps + 2x8-10reps @first 2 sets as warm up skill and then 2xharder set (1-2 rir)
rest 1-2 min bwn sets
Banded GHR on ghd 2-3x6-8
rest 1-2 min bwn sets

Metcon
Emom 6-8
odd : 6-10 cal echo bike sprint/fast pace (27-24 sec)
even : 10 burpee box jump overs @60cm (33-34sec)

rest 4 minutes

Emom 6-8
odd : 10 cal echo bike sprint/fast pace (27-24 sec)
even : 6-10 burpee box jump overs @75cm (35-37sec)

Masters 45+ / scaled calories 6/8 on echo, sub 30 sec on each time on bike (bbjo must be under 40sec)

First round is 50/60cm and second is 60/75cm, that target. Mutta jos on turvallisuus riskiä kaatua, nii vedä molemmat setit
50/60cm laatikolle. Ja step up burpee tyyliin.
Masters 45+ molemma erät samalla korkeudelle 50cm naiset ja miehet 60cm.