Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.
then warm up sets for front squat 10-8-6 and then for main sets

Strenght
Front Squat 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Every 2 min for 8 minutes (4 sets)
wall ball shots x 8-12 reps
strict chin/pull up x 6-8 OR ring row x 8-12 reps
rest 2 min
Every 2 min for 8 minutes (4 sets)
kb swings x 10-15 reps
v-ups x 10-15 reps
toinen lähtee aina 1 min jäljessä omalle vedolle.