Warm Up
3 rounds
1 min air bike
50 single unders
10+10 suitcase deadlifts
10 box jump, step down
1:00 plank / 30+30s side plank / 30 mountain climbers

Strenght
TNG Deadlifts 3x8reps @65-70% of 1rm deadlifts + 8 box jumps to 50-75cm
rest 2-3 min bwn sets

Metcon
3 rounds for time

50 double unders (or max reps in 1 min)
5 devils press 2xdumbbells
16/20 weighted box step ups (1 db on shoulder) 50/60cm (masters 45+ = 16 step ups)

rest 5 min

3 rounds for time

15/12 cal air bike
5 devils press 2xdumbbells
10/10 single arm lunge walk (master 45+ 8/8)

Accessory Work
2-3 rounds
30 banded monster walk (paikallaan ees takas, nauha nilkkojen yläpuolella)
10/10 single arm db row
30 weighted twists with plate (feet on ground, controlled movement)
rest as needed