Warm Up

2 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
20 shoulder taps on push up plank
10 scapula pull ups
5+5 single arm kb power cleans (voi tehdä myös DB:llä)
5+5 single arm kb swings
5+5 single arm kb bottom up press
10 hollow rocks

Strenght

Shoulder Press 5x5
rest 2-2.5min bwn sets, build in weights @60-80%

Metcon
Every 2.5 min for 15 minutes (6sets)
10-12 box jumps
5-6 power cleans @moderate weight@50-70%