Warm Up
3 rounds
1 min run
10+10 single leg deadlifts
10+10 half kneeling press
:40 Plank Hold

Strenght
Push Press 3x10reps@55-65% (sharp and balanced)
rest 1.5-2.5 min bwn sets
Strict Press 5+5+(8-10) reps on last set, build to heavy 8-10 rep set (1-2 RIR)
rest 1.5-2.5 min bwn sets

Metcon
4-6 rounds
400m run / 1min rest bwn rounds
aloita semireippaalla ja lopussa nopea n.1mile pr pace
Pidä juoksut 10sek sisällä toisistaan ja vika nopein.

Optional Accessory Work
3-4x15-20 banded strict pull ups
3-4x10-15 french triceps with barbell
3-5x30-40s side plank hold R/L
rest as needed