Warm Up

2 rounds
1 min row or ski
1 min bike or run
10m inch worm
10m lunges + strech
4 burpee box step overs
5 db/kb hang cleans
5 db/kb push press

Metcon
Emom 20-24 (5 or 6 rounds)
1) run/air bike x 40 sec
2) burpee box jump overs x 6-8 reps
3) ski/row x 40 sec
4)x double db/kb hang cleans + STOH x 5+5reps @2x7.5-12.5/2x15-20kg's

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
5-7 toistoa per joka liikemalli of bicep curl, bottom half, top half and full curl.
pudota toistoja 5-6 per liikevaihe tarvittaessa tai ota kevyempi tanko.
8-12 upright row with kettlebell
30-40sec side plank holds R/L
rest as needed