Warm Up
3 rounds
40/20/10s easy/mod/fast pace air bike
8+8 single leg rdl
8+8 single arm push press
4 burpee pull ups

Strenght
Pause Push Press 3x5reps@50-55-60% of 1rm (pause 1sec on each dip))
rest 2-3 min
Death Stop Deadlift 3x5reps @50-55-60% of 1rm (eli kuoleta lattialla tanko joka nostolla)
Perform 10 lateral burpee over barbell
rest 2-3 min

Metcon
5 rounds at easy/mod pace
Bike erg x 35 sec at easy/mod pace
SB clean x 4 reps @35/55kg
Run x 35 sec at easy/mod pace
Ring Mu x 1-3 or 3-5 Burpee c2b pull ups/pull ups
Verrataan fiilistä siihen miltä tuntuu tehdä emom harjoitteena sama joka oli edellisellä kevyellä
viikolla.

Skill&Accessory Work
3x6-12 strict hspu + 8-16 toes to bars
3x12-15 ghd hip extensions or reverse hypers + 15-20 calf raises (pause1s at top)
rest 1-2 min bwn sets