Maanantai
Warm Up
3 rounds
1:00 ski
5+5 single leg rdl
5+5 suitcase upright row
5+5 single arm push press
3 burpee pull ups
2 wall walk
:20 HS hold

start to raise to weights for workout.

Metcon
2 sets
15-12-9 reps of (women 12-9-7)
Ski
6-5-4 reps of
TNG Power Clean&jerks @50% of 1rm
Goal is to hit unbroken sets. Go Moderate pace on ski.
rest 1:1 bwn sets

then rest / prepare for 5-10 minutes

For time
15-12-9 reps of
c2b or pull ups (kip/butterfly)
Deadlifts @50% of 1rm

rest 5 min

9-7-5 reps of
burpee pull ups
wall walks

Cool down
1+1 min calf strech
1+1 min achilles strech
1+1 min hamstring strech
1+1 min banded front rack strech (ja kallista päätä vastapuolelle venyttääksesi lavankohottajaa/niskaa)
1+1 min banded tricep strech (light band)