Warm Up
2 rounds
2 min bike erg
10+10 suitcase deadlifts
10+10 single arm press
5 burpee pull ups
then movement prep and some mobility during prepping if necessary

Workout @80% effort
2 rounds
20/16 calories standing bike erg
15 deadlifts @30-40% of 1rm
10 kipping hspu
5 burpee ring or bar muscle ups / bar mu

rest 5 min

2 rounds
16/12 calories standing bike erg
12 deadlifts @40-50% of 1rm
8 deficit kipping hspu
4 burpee ring or bar muscle ups / bar mu

rest 5 min

2 rounds
12/9 calories standing bike erg
9 deadlifts @50-60% of 1rm
6 deficit kipping hspu
3 burpee ring or bar muscle ups / bar mu

Accessory Work
2-3 sets
10+10 landmine row @10-20kg
20 landmine twists @5-10kg
30s hollow hold kädet edessä
rest 1-2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching