Warm Up
3 rounds
1 min rowing
12 alt leg v.ups
12 mountain climbers
8 alt hand db power clean&jerks (add weight each round)
8 ring row

Metcon
5 sets
24/20 calories rowing
16 v-ups
6 power clean&jerks @40-50kg/25-35kg
rest 1:1 or alt time with partner (tai aina kun soutulaite vapautuu aloita
uusi kierros jos 3 hengen tiimeissä)

Accessory Work
3x12-15 banded strict chin ups
3x12-15 barbell bicep curls
rest 1-2 min bwn sets