Warm Up
3 rounds
1 min air bike
40-50 single unders
8+8 suitcase romanian deadlifts
8 single arm devils press alt hand
8 box jump, step down
:40 Front Plank Hold

Strenght
3 sets of
6 deadlifts @65-75% of 1rm + 6 seated box jumps 50/60cm (istu penkillä ja siitä terävä hyppy)
rest 2-3 min bwn sets

Metcon
3 rounds for time
50-100 double unders or max reps in 1 min
6-8 devils press @rx dumbbells

right into

21-15-9 reps for time
box jump overs 50/60cm
7-5-3 reps
sandbag cleans @35-45/45-68kg or double db snatches @rx weights

Accessory Work
2-3 x :40-60 farmers walking @15/22.5kg's + 16-20 calf raises
rest as needed
2-3 x 1:00 Push Up Plank Hold + 16-20 ab reverse crunches
rest as needed

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching