Warm Up
1min easy air bike + 30 sec mod-> mod/fast -> fast pace on last round
4 push up to downdog pose (strech calfs)
8 banded strict pull/chin/pull ups
4+4 kb bottom up press
8+8 side plank hip touches

Strenght
Work to heavy 3 rep set of Shoulder Press in 15 minutes
then
3 sets of 5 reps @80-90% of todays heavy 3
rest 2-3 min bwn 5 rep sets.
then

perform 4-3-2-1 reps of legless rope climbs or rope climbs pretty fast and after all reps on that set 1 min max
double unders
rest 2-3 min bwn sets. ( 1st set = 4 rope climbs + du's, rest 2-3 min, 2nd set : 3 ropes + du's etc..)
you can also change 1 rope climb per 3-4 strict chin ups if you want to)

Metcon
Air bike
4 sets
1 min @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
straight to
2 min 40 sec@mod/fast pacesta 1-5 rpm hitaammalla pyöritysnopeudella (esim jos 60 rpm on sun mod/fast niin
vedät 55-59 rpm tän 2 min 40 sec pätkän.
2 min rest bwn sets
eli yhteensä 4x3min 40sec air bikea, josta eka 1 min kovaa ja sit 2min 40s semikovaa. 2 min lepo väliin.

Optional Accessory Work
3 supersets of
10-12 french tricep turns with dumbbells
10-12 alt hand bicep curls with dumbbells
rest 1-2 min bwn set (good little pump with light/mod weights, controlled movements)