Warm Up
Löytyy taululta.

Strenght (15-20 mins)
Overhead Squat or Thruster 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
2x8 min emom / 2 min rest bwn emom's

part 1
odd : 40s moderate pace cardio
even : 6-12 pull ups / hardened ring rows

part 2
odd : 40s moderate pace cardio
even : 6-12 db snatches (go heavier weight than normally)