Warm Up
5 min air bike, add speed each min. Start very easily. Perform 5 burpees every min. (5x5 total)
then 2 x
10 romanian deadlifts + 10 deadlifts (second round 35/50kg)
5/5 lateral box step up + 5 box jump, step down
1:00 plank hold / :30 side plank hold R/L on second round

Strenght
Deadlift 2x5+2x3 reps@55-60-65-70% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-2.5 min bwn sets

Metcon
3 sets
15/12 cal air bike
10-15 double db bench press @rx dumbbells
10-15m farmers hold lunge walk @rx dumbbells
60 double unders (max 1 min)
rest 3 min bwn sets
tarkoitus tehdä 80-85 effortilla läpi aina ja sarjat putkeen. Tavoite aika pyörä alle 1 min, penkit/lunget putkeen ja narut miten menee. tavoite aika 3-4 min per set.

Accessory Work
3 sets of 1 min ski erg @easy/mod pace + set of ring / bar muscle ups
3 sets of 20 weighted russian twist + 10 slow knee tuck ups
rest as needed