Warm Up
3 rounds
1 min row or bike
10 sots press with barbell/stick with plates
50 single unders
20 banded deadbugs (kuminauha tolpassa, pelkästään jalat liikkuu)

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets

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

Metcon (Chipper)
For time
100 du (or max reps in 2 minutes)
50/40 cal rowing
32 ghd sit ups or 40 v-ups
24 burpees
18 dbl db thrusters @12.5-15/17.5-22.5kg's

rest 1/2 of work time

For time 50% of reps. (50du,25/20 cal row, 16ghd,12 burpees and 9 thrusters
time target under 13 minutes and under 6.5 minutes

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