Warm Up
3 rounds
1 min ski
10m walking lunges + strech
20m karhukävelyt
10 ring row
10 scapula rolls
5 burpee
20-30m empty sledge/light weight sledge push

Strenght
Speed Bench Press 6x2reps@60% + 10-15m sledge push spring (light)
rest 3 min bwn sets
Push Press 2x10+2x6 reps @55-63-71-71% (fast sets, tng)
rest 2 min bwn sets

Metcon
5 rounds for time
8 kipping ring dips
16 pull ups
24 single arm db oh lunge steps in place (12/12)
32 alt leg v-ups
rest 2 min bwn sets
Masters 45+ (6-12-18-24).

Accessory Work
Sandbag good mornings 2-3x15 reps @35/45kg
Single arm rear delt row 2-3x10+10 reps
KB Side Bents 2-3x 10+10 reps
rest as needed