Warm Up
Band Pulls + Banded Hip Activation
then
3 sets : 40s easy bike erg + 20s moderate bike erg + 10s fast bike erg with 20s rest bwn sets

Metcon
4x24/20 calories bike erg @mod + mod/fast and 2xfast pace (eli karkeesti niin et 20-30min pr pacea vähän
hitaammalla aloita ja vikat 2x vedä 5-10 pr pacella tai vähän sen alle)

Strenght
3 sets of : 3 snatch drop + 3 pause overhead squats @light/mod weight
3 sets of : 2 heaving snatch balance + 2 overhead squats @moderate weight (60-70% of 1rm snatch)
then
3x6reps of deadlift @50-60-70% of 1rm
perform 4-5 wall walks of 15-20m hs walk after deadlift set
rest as needed bwn sets

Metcon
12 min amrap @easy/mod pace
4-8-12-16...
Double DB Deadlifts (painon molemmat päät osuu lattiaan)
Shuttle Run (1 rep is 2x7.5m)
GHD sit ups
just keep moving easy/mod steady pace

Optional Accessory Work
10-15 min
light weight sledge pulling forward/backwards at very light weight