Warm Up
2 times with ski/jump rope
40s easy + 20s moderate + 10s fast + 50 single unders , rest 30-45s bwn sets
then
5 inch worm with push ups
5+5 squat strech
15 gtoh with 10/15kg plate
:30 Wall Walk Hold

Gymnastics
Every 2 min for 10 minutes (5 sets)
30-40 double unders
3-4 wall walks

WOD

5 sets
6-8 double kb hang snatches @2x16/24kg's
10-12 box jump overs @60/50cm
50m farmers walk @2x16/24kg's (speed walk)
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 weighted single leg hip bridges R/L
8-12 weighted single leg calf raises R/L
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf smash with roller
1+1 min shins smash with roller (säären ulkosivut)
1-2 min achilles strech on box R/L
1-2 min banded bully strech with green band