Warm Up
2 rounds
1.5 min cardio
5/5 db hang snatch
5/5 single arm db oh lunge steps
10-20 alt leg v-ups

Strength
TGU 5+5/4+4/3+3 reps, building in weights
rest 1.5-2.5 min bwn sets
Overhead Squat 2x8 reps + 2x6 reps, build in weights
rest 1.5-2.5 min bwn sets

For Quality
3 sets
3-5 wall walks / scaled wall walks
10/10 single arm db row
20 weighted russian twists + 10 tuck ups
rest as needed

Warm Up
2 rounds
2 min cardio
8/8 single leg RDL
8/8 air squat + squat jumps
:30 side plank R/L
then some hamstring/ankle mobility and start prep for strenght

Strenght
5 sets
5 deadlifts, building in weights + 5 box jump, step down
rest 1.5-2.5 min bwn sets

Intervals
3 sets 2 min on / 2 min off
Cardio machine x 45 seconds (keep mod/fast pace)
KB swings x 12-15 reps
Max reps x wall ball in remaining time
alt time full round with partner

2-3rounds:

20 banded pull apart
20+20m s.a farmer carry
8+8 dead bug

Shoulder Mobility

Front squat 15-12-9-6 reps

Pystypunnerrus 5x10
-kuorma noin 40% penkkimax
-joka sarjan jälkeen facepulls x20

Etuheilautus kahvakuulalla 1x50

Selänojennus @ghd 1x30

Vatsarutistukset 1x50

Jalkanostot maaten 1x30

Vapval.ergoilua 15-20min

2 rounds
3min ski (tavoite 25-50cal)
* -2min rest*
3min bike (tavoite 25-50cal)
* -2min rest*
3min row (tavoite 25-50cal)
* -2min rest*

Push press 8-8-6-6 reps, then max reps @ 90 % of last weight

10 x 1:00/1:00rest
Try to get 20 cals on each interval.