Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 single leg RDL or Suitcase deadlifts
8+8 single arm z-press
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Back Rack Step Back Lunges 16+16+10+10+10 reps (start with barbell)
rest as needed bwn sets
Seated Strict Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm press
rest as needed bwn sets

Accessory Work
3 sets
20m sledge push@light/moderate
10-15 ring rows
20-30 alt leg v-ups
rest as needed bwn sets

E2MOM x 4

1) 3-5 weighted pull up
2) 6 strict press

4 x 3 min on / 1 min off (alt. a&b)

A)
6-10 DB push up
8-16 wall ball 20/15lb
rest of time bike-erg/echo/ski @ easy pace

B)
6-12 c2b/pull up or 1-5 bmu
30 DU
rest of time row @ easy pace

@RPE 2-3; hr 60-75%/max
c2b->pull up->jumping pull up or ring row
DB push up:

9 x 75cm boksihyppy anyhow
6 x mave 100/80kg
3 x wall walk
1min tauko
5 kierrosta

3min amrap:
burbee
1min tauko
3min amrap:
grasshopper

5min timelimit:
1RM OHS
1min tauko
5min timelimit:
1RM työntö

Postaa 1RM yhteiskilomäärä molemmista nostoista. Tehdään pareittain.

EMOM 12min:
3 x hspu

For quality.

Vaakajuttuja klo 18

3 x thruster 60/40kg
6 x raaka leuka
6 kierrosta

Boksihyppyjä klo 18 for quality