Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Thruster from rack or ground 4x5reps@60+3x70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+50+50+50% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon
3 sets, new set every 5 minutes (15minutes)
40/32 calories of rowing OR 2 min rowing (2 min cap)
15-25 wall ball shots