Warm Up (15 min)
2 rounds
2 min cardio
10 pass through + 10 band pulls
10 supermans with band
20+20m single arm kb oh carrying
10 burpees

Strenght (15min)
Push Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon (30min)
4-5 sets
12/9 Cal Air bike
9 Lateral Burpee over Bar
6 Power Clean and Push Jerk
Set 1/2: 40-50/25-35kg
Set 3/4/5 : 50-60/30-40kg
Optional 5th set.
alt time with partner/ 3 hengen kiertona aina niin et kun pyörä vapautuu voi lähteä omalle vedolle.