Warm Up
2 rounds
2 min air bike
10+10 half kneeling arnold press + 20-30 alt leg v-ups
10+10 suitcase DL + 5-10 rolled up ghd back extensions
:60 Front Plank Hold
then some mobility for push press and deadlifts

Strenght
Push Press 3-4 sets, build to moderate heavy 5 rep set.
rest 2-3 min bwn sets
Deadlift x 3-4 sets, build to heavy 5 rep set.
rest 2-3 min bwn sets
Start moderate and build to heavy means there is 1-2 reps in tank on last set.

Metcon
Emom 6 or 8 (3-4 sets)
odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
even : 5+5 single arm kb push press @16-24/20-32kg

Emom 6 or 8 (3-4 sets)
odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
even : 5+5 single arm hang kb snatch @16-24/20-32kg

Emom 6 or 8 (3-4 sets)
odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
even : 5+5 single arm kb oh lunge walking steps @16-24/20-32kg

2 min rest bwn emom's

Accessory Work
2-3 sets
3-5 skin the cats
6+6 windmill
12-16 v-ups
rest 2-3 min

Optional Extra (huom tämän on tarkoitus olla palauttava/huolto harjoite, ei millään lailla raskas)
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching