Warm Up
Löytyy taululta.

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

Metcon
3-4 rounds for time : (no more than 15 mins)
16/20 calories of machine (max 1.5min)
75 single unders (max 1 min)
3-5 wall walks / inch worm + push up in place
then
perform 30-40m plate overhead lunge walk @5-15/10-20kg