Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2-3 rounds
:30 wall sit hold + 10 controlled step back lunges
:30 hip bridge hold + 10 hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps

Strenght
4 supersets of
12+12+10+10 reps of step back lunges @start at 40/60kg and build up on weights (back rack)
8+8+5+5 reps of strict hspu/deficit shspu
rest 2-3 min bwn sets
4x5 hang squat clean thrusters @12-20/20-32kg kettlebells
rest 2 min bwn sets

Metcon
12 min emom
1) 12-18 single arm db oh lunge walk (puolet toistoista oikealla/vasen käsi suorana)
2) 12-18 ghd sit ups
3) 12-18 wall ball shots + 24-36 double unders
4) rest minute