Warm Up
2 sets
20-30 plate hops
10 gtoh + halo with plate
5-7 burpees to plate
:40 plank hold

Metcon (zone 2 pace)
2 rounds
3-4 min rowing + 3-5 wall walks
3-4 min ski erg + 30-40m per side sandbag carrying on shoulder R/L / other round bear hug carrying
3-4 min bike erg +2-3 rope climbs
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

Accessory/gymnastics
9 min emom
1) double unders x 30 seconds
2 min : 6 sb bear hug squats / 4 min : 4 sb cleans / 6 min : clean + squat sb on shouder + 1 rep per side
3 min : 10 ttb / 6 min : 10 c2b or pull ups / 9 min 3-5 bar muscle ups