Warm Up
3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fast
Row, Ski, Air Bike
then some overall streching and some activation things with bands if feeling like it!

Metcon
Row, Ski, Air Bike, Row, Ski and Air Bike (total 6 times through this)
15/12 calories (fast)
rest 1 min
12/9 calories (faster)
rest 1 min
9/7 calories (fastest)
rest 1 min
eli ensin soudat 15/12 cal, lepo 1min, soudat 12/9 cal, lepo min ja soudat 9/7 cal ja lepo 1min. Vaihda sitten hiihtolaitteeseen ja samat läpi. kolmas setti sit Air bikellä. Ja sit alusta eli joka laitteella 2xläpi.

Strenght
Flat foot snatch 3x3reps 35-50%
Snatch (pause in catch/bottom)
3x3 reps @50-60%
3x2 reps @60-70% of 1rm

Power clean+push press+clean+jerk
35-50%x1+1+1+1x4
Squat clean + Split jerk(pause in split)
3x2+2 reps @50-60%
3x2+1 reps @60-70% of 1rm

Accessory Work
3 sets
3-5 skin the cats
6+6 windmill
12-16 v-ups
rest 2-3 min