Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
2-3 sets
16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
12-16 goblet hold cossack squat (controlled tempo)
rest 1.5 min
6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
5 min at 70-80% effort
5 burpees
7 toes to bars
9 air squats

rest 3 min

5 min at 70-80% effort
10 reverse lunges with plate oh (10-15/15-20kg)
7 toes to bar
5 burpees