Treeni 4
Warm Up
3 rounds

1 min ski
5+5 db sots press
15 banded good morning
20 shoulder taps

Strenght
EMOM 9 of thrusters
min1 ) 3 rep @70%
min2 ) 2 rep @75%
min3) 1 rep @80% of 1rm thruster/push press

Gymnastic
Emom 5
1/3 of max reps of ring or bar mu / banded bar mu (goal is 3-5 reps)
rest 3-5 min
Emom 5
1/3 of max reps strict hspu (goal is 6-8 reps) (eli skaalaa niin et saisit 15-20)
putkeen

Metcon
3 sets
30/24 cal ski @moderate/fast pace
20 front rack step back lunges @12.5-15/17.5-22.5kg's
15m hs walk(2x7.5m) or 3 wall walks
time target 4-5 min.
rest 1.5-2 min bwn sets

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio