Warm Up
2-3 rounds (jos vedät 3 erää niin kardiota aina 1-1,5 min)
1-2 min ski erg
1-2 min bike erg
3-5 inch worm + push ups
16-20 shoulder taps on push up plank/againts wall
16-20 air squats
3-5 burpee pull ups

Metcon
3 sets
15-20m hs walk (or practise hs walk/holds for 1 min)
500/600m bike erg
3-4 wall walks
500/600m bike erg
15-20 c2b or kipping pull ups
rest 1:1 bwn sets
time target per set 4-5 minutes

Strenght
Every 1 min 45 sec for 10 times
1 rope climb
3 thrusters @65-75% of 1rm

Optional Accessory Work
2-3x12-15 reps of dumbbell lateral raises
2-3x12-15 reps Toe up RDL @light weight
2-3x8-12 rolled up ghd back extensions
rest as needed