Treeni 2
Warm Up
2 rounds
2 min cardio (add speed during 2 min)
10/10 half kneeling press
10/10 scapula rolls + kipping
5-10 strict chin ups (give small kip if needed)
5-10 box jumps
10-15 v-ups

Strenght
Push Press 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1.5-2.5 min bwn sets

Metcon
4x3 min on / 3 min off (ALT TIME WITH PARTNER THAT 3 MIN WORK PERIOD)
Even rounds : 20/16 cal row or ski OR 15/12 CAL AIR BIKE
then amrap
4 single arm devils press
6-8 toes to bars or small kip knee raises
Even rounds : 20/16 cal row or ski OR 15/12 CAL AIR BIKE
then amrap
6-8 heavy db power clean alt hand
6-8 hspu