Warm Up
2 rounds
1.5 min cardio
20m bear crawl
10m lunge walking
10m inch worm
10-15 american kb swings
10-15 hollow rocks

Strenght
Double DB Bench Press 3x8-10reps @RX Dumbbells
perform 8-10 hardened ring row right after bench press
rest 2-3 min
take 2 warm up sets and then 3 working sets.

Metcon
Emom 20
1) Row x 30 sec @moderate pace
2) Ski x 30 sec @moderate pace
min 3&4 - 1 round
4-6 strict pull ups + 6-8 hspu + 8-10 kb swings @16/24kg
tavoite saada tehtyä kerros valmiiksi n.1 min aikana ja siitä sit loppuaika 2 min erästä huilia.