Warm Up
2 min row
2 min air bike / bike erg
2 min ski
then 2 rounds
4 inch worm + push up
4+4 lunge elbow strech
4 russian baby strech / 8 cossacks
12 alt leg v-ups
:20-30 bar hanging
:20-30 hs hold

Metcon
at easy pace through:
A) 3x3 min easy zone 1-2 assault bike + 2x4-8 hspu / 20-30s rest bwn set

B) 3x3 minl easy zone 1-2 rowing + 2x3+3 pistol squats / 20-30s rest bwn set

C) 3x3 min easy zone 1-2 ski erg + 2x4-8 toes to bars / 20-30s rest bwn set

ensin 3 kertaa sama setti läpi, sit minsakaks huilia ja seuraavaan "osioon"

hsput joko strict/kip/box
pistol squatit tarvitaessa kuminauhalla/boxille istuen tai ihan vaan 3+3 curtsy
step down from box 50/60cm
toes to barit kippng leg / kip knee raises tyyliin tarvittaessa