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
3 Rounds of:
10/8 calories air bike
2-4 sandbag cleans - first 2 rounds light weight and 3rd rounds wod weight
1 rope climb

Metcon
Buy In
30/24 calories of air bike
then 4 rounds of
6 sandbag cleans
2 rope climbs
then

Buy Out
30/24 calories air bike

Finisher
3 sets for quality
15-25 ghd sit ups
12m double db "back rack" lunges
max reps double unders in 1 min
rest 2-3 min

Cool down
2-3 min kävelyt ympäriinsä / ravistelut
1 min russian baby streching
1 min nivusten venytykset kevyesti
1+1 min hauisten venytykset
30s ojentajien venytykset