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

Strenght
Push Press 3x6-8 reps@65-75% (sharp and balanced)
rest 1.5-2.5 min bwn sets
Strict Handstand Push Ups 3-5x5-10 reps, make last set the hardest.
rest 1.5-2.5 min bwn sets

Metcon
1200m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h) 2500m cooper vauhti on noin 12.5-13km/h jne.
rest 1 min
200m run @1km pr pace (15-20km/h)
rest 30s
200m run @1km pr pace (15-20km/h)
rest 2 min
800m run @5km pr pace
rest 45s
200m run @1km pr pace (15-20km/h)
rest 45s
200m run @1km pr pace (15-20km/h)

Optional Accessory Work
3-4x12-15 banded strict CHIN ups
3-4x8-12 french triceps with dumbbells (maaten lattialla)
3-5x40-50s side plank hold R/L
rest as needed