Warm Up
2 rounds
2 min bike erg (add speed during 2 min)
10/10 kb bottom up press
20 heel overs
5-7 burpee broad jumps

Strenght
Tempo Speed Bench Press 4x4reps @50-60% (2-3 sec lowering down and fast up)
Perform 4-8 strict chin ups as fast as you can
rest 3 min
Deficit Kipping HSPU 3-4x8-10 reps
rest 2 min bwn hspu set, but do easy bike erg during rest (vastus 1-2)

Metcon
Every 4 min for 24-32 minutes (6-8 sets)
Odd: 20/16 cal bike erg + 10-15 american kb swings 32/24lkg + 10-20m hs walking/3-5 wall walks
Even: 20/16 cal bike erg + 10-20 toes to bars + 10 high box jumps 75/60cm
Masters 45+ cal 18/14 and kb 24/16kg and box 60/50cm
eli aina 4 min välein starttaa uuden erän, vuoroin odd . vuoroin even ja niin että tulee
3 tai 4 sarjaa molempia.

Optional Accessory Work
3x8-12 strict dips
3x12-15 weighted ghd back extensions
rest 1.5-2.5 min bwn sets