Warm Up
3 min ski erg or rowing then

Gymnastic skills / Strenght
A) Movement prep
3 Rounds of:
2/side (each way) Weighted Big Arm Circles (controlled)
8 Lateral Romanian Lunge
10 Tactical Ankle Rocks

3 – 2 – 1
Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
Reverse Snow angels
Skin the cats on rings

B) Ring muscle up drills / capacity
2 rounds
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 single leg transition drill
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Finisher
Bar / Ring muscle ups / Jumping MU – 10-20 reps in

Workout OF The Day
Metcon
Warm-up
2-minute Row + 200m Run @ easy pace (nose breathing)
1.5-minute Row + 200m Run @ moderate pace (nose in, mouth out)
1-minute Row + 200m Run @ harder pace
+
Thruster, build to working weight
+
2 rounds @ increasing pace
100m Run
4 Bar facing burpees
4 Thrusters
2 Bar muscle ups / Jumping Bar Mu

Metcon
3 rounds for time
300-400m Run
16-18 burpee over dumbbells (side ways)
12-15 Thruster @17.5-22.5/12.5-15kg db's
6-9 Bar muscle up / Jumping Bar MU
Target time. < 20-minutes

Accessory Work
Perform 40-80 reps of push ups and GHD sit ups as you like to split them. Rest as needed.

Cool down
5 min light cardio and ylävartalon venytyksiä sekä pohkeet/takareidet