Treeni 3
Warm up
2 rounds
1:00 row
1:00 ski/air bike
5 inch worm with push ups
10 kb swings @12/16 and second round 16/24kg
10 ring row with contolled tempo
10 hollow rocks

then we test movements before going for workout

Workout
Emom 16-20 (4-5 rounds)
min 1 - rowing x 8/10 calories
min 2 - kipping handstand push ups x 6-10 reps
min 3 - ski erg x 7/9 calories or air bike x 6/8
min 4- kb swings x 8-12 reps @heavyish kb (rx 24/32kg)

Strenght
Deadlifts 2x10reps and 3x5 reps @40-75% of 1rm
rest 1-2 min