Warm up
Crossover Symmetry Activation + Banded Hip Activation
then 3 rounds
1 min air bike, add speed.
5 double db DL + 5 squat clean + 5 hang clusters + 5 strict press @5-7.5-10kg/10-12.5-15kg dumbbells

Strenght
Build to heavy triple on Thruster
3x6reps@35-60% and 3-5 sets of : 3reps @65-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Sledge Push + Hand Over Hand Sled Pull

4-6 sets of
10-15m sledge push + 10-15m hand over hand sledge pull (climb up on weights)
sellainen paino että hand over hand vedossa säilyy kyky pitää hyvä teho ja vuorokäsin veto päällä.
rest 2-3 min bwn sets

Accessory Work
4x8+8 single arm db row on push up plank @10-15/17.5-22.5kg + 6-10 strict toes to bars or strict knee raises as high as possible
rest as needed bwn sets.

Metcon
Emom 12,14 or 16
odd : 20 sec of fast pace echo bike (target +350/450watts)
even : 3-5 RMU/BMU or Burpee c2b pull ups