Warm Up
Band Pulls + Banded Hip Activation
then 2 rounds
30 plate hops
10 gtoh
5+5 plate single leg RDL
10 plate good mornings

Metcon&Strenght
Every 2 min for 10 minutes
20-50 double unders + 8/8/8/5/5 reps of deadlift @20-30-40-50-60 % of 1rm
then straight to
3-2-1-1-1 reps , build to heavy single for day (MUISTA TURVALLISUUS)
rest as needed bwn sets

Accessory Work
3-4 Sets
30-50m Sandbag carrying (bear hug) @70/45kg
rest 15-30sec
6-12 sandbag bear hug squats @70/45kg
rest 15-30sec
2-3 rope climbs
rest 2-3 min