Warm Up
Band Pulls + Banded Hip Activation
then
3 sets : 40s easy air bike + 20s moderate air bike + 10s fast air bike with 20s rest bwn sets

Metcon
4x24/20 calories air bike @mod + mod/fast and 2xfast pace (eli karkeesti niin et 20-30min pr pacea vähän
hitaammalla aloita ja vikat 2x vedä 5-10 pr pacella tai vähän sen alle)
rest 1:1 bwn sets

Strenght
3 sets of : 3 snatch balance + 3 pause overhead squats @light/mod weight
3 sets of : 2 snatch balance + 2 overhead squats @moderate weight (60-70% of 1rm)
rest as needed (take % from weaker movement)
6x3reps of deadlift @50-55-60-65-70-75% of 1rm
perform 2-3 wall walks of 7.5-15m hs walk after deadlift set
rest as needed bwn sets

Metcon
6 min amrap @treshold pace
4-8-12-16...
wall ball shots
toes to bars
rest 2 min
4 min amrap @treshold pace
Jatka eteenpäin siitä mihin jäit.

Accessory Work
3 sets
Sledge Push for 30-40m @mod load
2 min bike erg or air bike @moderate pace
rest 1-2 min