Warm Up
2 rounds
1 min jog + 1 min row + 1 min ski or air bike
then
2 sets
10 reverse lunges with twist
5 burpees
10 air squat + 5 squat jumps
10 alt leg v-ups

Metcon
Every 6 minutes for 4 times (2 times both)
Odd Rounds
400m run
20/16 calories ski/air bike
6 burpee box jumps to 60/50cm

Even rounds
20/16 calories rowing
400m run
6 burpee box jumps

Strenght
Snatch Grip Deadlift 4x4 reps @40-50% of 1rm deadlift
perfrom 6-12 push ups right after deadlits

Accessory Work
2 sets of
8+8 weighted box step up (2x5-10kg db's you choose) Fast up always!
16-20 reverse flyes
12-15 pull over @12.5-15/20-25kg
20-30 v-ups or tuck ups
rest 2 min

Cool down streching
1+1 min pohkeet
1+1 min takareidet
1+1 min lonkankoukistajat
1+1 min ojentajat