Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
25+25m kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30 sec
:30 Front leaning on rings
5 sharp box jumps

Weightlifting

3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @35-65% of 1rm jerk
4-5x 2 Push Jerk + 1 Split Jerk @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon
2 sets
600m Run / 3 min cardio machine
-into-
2 rounds
8-10 Strict or Kipping Pull Ups
16-20 Push Ups
24-30 Air Squats
-into-
600m Run / 3min cardio machine
Keep quality on movements, tight body on push ups, no free landing on squats to save knees.
rest 3 min bwn sets
Laske että kasvatat volyymia edellis kerroista kaikissa liikkeissä.
70-85% effort, zone 3-4.