Warm Up (10min)
Löytyy taululta

Skill + Strenght (20min)
Kipping

Kip Swings
Banded Kipping Pull up
Kipping Pull up / C2B

perform 3 working sets of kipping pull ups or strict pull ups after skill part target 6-12 reps
on each set. Rest 1.5-2 min bwn sets

Metcon
3 rounds (increase pace each round, start moderate pace.
1.5 minute Max Calorie Row
45s rest
1.5 minute Max Calorie Ski or max rep Burpee box step overs
45s rest
1.5 minute Max Calorie Assault Bike/Bike erg
2 min rest bwn rounds
Score total calories/reps for each round, 1 round is 6 min work and 2 min rest- total time 22 min
without last rest period.