Warm Up
3 rounds
1 min run
10+10 single leg deadlifts
10+10 half kneeling press
6-12 reps each movement: scapula rolls+ kipping + hollow rocks

Strenght
Push Press 2x8 + 2x6reps@60-80% (sharp and balanced)
rest 1.5-2.5 min bwn sets
4-5 Supetsets for quality
KIP C2B OR PULL UPS X 6-12 + Deficit Kip HSPU x6-8 reps, make last set the hardest.
rest 1.5-2.5 min bwn sets

Metcon
1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 1.5 min
3x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
rest 45 sec bwn sets

Accessory Work
3-4x8-12 Hardened ring rows
3-4x8-10 french triceps with barbell on bench
3-4x15-25s copenhagen plank hold R/L
rest as needed