Warm Up
Löytyy taululta

Strenght (15-20 mins)
Weighted Pull Up or Chin Up 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
3 rounds for time
10-15 V-ups / Tuck Ups
10-15 Push ups
5-10-15 power cleans @mod weight
Power cleans should be done as singles, not too heavy around 60% of 1rm.