Warm Up
3 minutes cardio machine , add speed each min.
then 27 squats
3x3 reps on each position
Feet together, normal wide, sumo wide
jalkaterien asennot suoraan, ulkokierto,sisäkierto ja joka
asennosta 3 kyykkyä aina. Esim jalat yhdessä varpaat eteen
3 reps, jalat yhdessä jalkaterät ulos 3 reps, jalat yhdessä
sisäkierrossa x 3 reps ja sit asennon leventäminen.
5-10 inchworm with push ups
15-20 ring row

Strenght
Front Squats 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
Push Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
Control Tempo very nicely all the way down on squats, no free landing. Strong / Solid Squats and Pressing

Metcon
For TIme
12-9-6-3 reps
Thrusters @60/42.5kg (Can Use also 52.5/35kg ) Thrusters must be done unbroken or max in 2 parts on each set)
4-3-2-1 reps
Rope Climbs
Time Target sub 8 minutes , cap 12 min.

Gymnastic Skill Workout
Emom 12
1) HS Walk/Wall Walks for 30-40 seconds
2) GHD Sit Ups x 10-15 reps
3) Pistol squats x 30-40 seconds

Cool down
2-3 min light row / air bike
1+1 min upper trap smash with barbell
2-3 min each side forearms/bicep /lay on floor use barbell
1-2 min v-sit strech
1-2 min prayer pose strech