Warm Up
2 rounds
1 min each machine you use today
5 burpees (fast)
10 ring row
20-30s HS hold
20-30s Side Plank R/L

Strenght
Speed Bench Press 6x2reps @60-65%
perform 3 sharp box jumps right after 75/60cm
rest 2.5-3min bwn sets
Single arm DB Push Press 3-4x6-8 reps R/L
Perform 1-2 legless rope + 1-2 normal rope climbs right after
rest 2.5-3min bwn sets

Metcon @ treshold pace (voit aloittaa metconin kummasta osiosta vaan)
3-4 rounds
400/350m row
4-6 sandbag cleans
30m bear hug sandbag carrying

rest 4 min

3-4 rounds
800/700m bike erg
6-8 thrusters @60/40kg (masters 45+ 52.5/35kg
30m heavy farmers carrying 2x22.5/32,5kg dumbbells

Optional Accessory Work
2-3 sets
3-5 skin the cats
6-8 windmills R/L
rest 2 min bwn sets