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 squat 4x3 reps @77%+ of 1rm. (should have like 2-3 reps in tank)
Push Press 4x3 reps @77%+ of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down on squats , no free landing. Strong / Solid Squats and Pressing

Metcon
Emom 10 of Thruster
1-2-3-4-5-6-7-8-9-10 reps, +1 rep each min.
choose weight which is about 45-55% of 1rm clean&jerk. Totally 55 thrusters.

Gymnastic Skill Workout
Emom 20
1) Double Unders for 30-40 seconds
1) HS Walk/Wall Walks for 30-40 seconds
2) GHD Sit Ups x 10-15 reps
3) Pistol squats x 30-40 seconds
5) Rope Climbs x 1-2 reps

Cool down
5 min bike erg
10+10 arm circles
10 trunk twists
20 hyppelyä paikallaan hartiat rentoina / ravistelua