Warm Up
3 rounds
1 min rowing
4 inch worm + push up
8 gtoh with plate
12 goblet squats with plate
16 plate hops
then some mobility and prep for workouts

Metcon
3-4 sets
5-6 hang squat cleans @42.5/60kg or masters 45+ 35/52.5kg
12/15 calories rowing
8-12 strict hspu
16/20 calories rowing
rest 1:1 bwn sets
target time sub 3 minutes each set, cap 4 min. Ota toistomäärät silleen että saisit pidettyä hang cleanit
unbroken sets, hsput 2-3 osassa ja soudulla vauhdin mod/fast sekoituksena.

Strenght and Conditioning
4-5 sets of
30-40 seconds of double unders
rest 10-20 sec
6-10 double kb thrusters @12-16/20-24kg's or go for dumbbells
rest 2-3 min bwn sets

Accessory Work
2-3 sets 15+15m single arm db oh lunge @rx db
2-3 sets of 1 min max reps ghd sit ups
rest as needed