Warm Up
2 rounds
15/12 calories ski
50 single unders
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 alt leg v-ups

Strenght
Z-Press with Barbell 4x6 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
rest 2 min bwn sets

Barbell row + single arm elevated plank row with dumbbell 3x8reps + 8/8 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Metcon
3 rounds time
100 double unders / max reps in 75 seconds
25 ghd sit ups
15 kipping hspu/strict hspu/kipping hspu
time target is 10-12 minutes
Masters/scaled reps 80/20/12