Warm Up
2 rounds
1 min rowing
1 min ski erg
:20-30 Ring support hold
:10-20 ring dip hold (at bottom)
5+5 single leg RDL with barbell
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Tempo Single leg romanian Deadlift 4x8+8reps (2-3 RIR) (tempo 2-3 sec lowering down)
go new set every 2-2.5 minutes
Weighted Ring Dips/Ring Dips perform total 30reps in 3-5 sets. (1-3 RIR) (1s pause at top of each rep)
go new set every 2-2.5 minutes
Keep more focus on quality of movement, learning it, keeping balance and get that feeling to right muscles.

Metcon
3 sets of
5 min amrap
2 rounds
18/14 cal ski and masters 45+/scaled 15/12 calories ski
10-15 ghd sit ups
then remaining time do max reps of strict hspu (target is about 1.5-2 min of shspu)
3 min rest bwn sets
tavoite ois aina saada vähintään 15 toistoa kasaan ja ennemmin niin että teet vaikka
3-5 toiston sarjoja pitäen taukoa välissä 10-15 sek.

Accessory Work
2-3x12+12 barbell suitcase deadlifts
2-3x12 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x12 barbell bicep curls, controlled tempo on down, faster up
rest as needed