Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
10m inch worm with push up
10m burpee broad jumps
20m lunge walking steps with torso rotation
20m tin soldier walk
10 wall squats
20 ring rows
:20 flutter kicks

Gymnastic Skills (15 min)
HSPU training
or do
6-8 min emom x - reps off shspu or kip hspu

Easy & Treshold Pace Metcon
4-5 rounds of : ( depending how much you got time )
2:00 cardio machine @easy/mod pace
4 sandbag cleans or 6-8 single arm db power cleans (heavy)
5+5 single arm db push press
6-10 kipping pull ups
6-8 barbell OHS