Warm Up
2 rounds
1 min each machine you use today or 2-3 min air bike
5 inch worm + push up
10 ring row
20-30s HS hold
20-30s Side Plank R/L
5-10 rolled ghd back extensions

Strenght
Clapping push ups/push up as fast as you can 3-4x6-8 reps
perform 8-10 box jumps overs right after 75/60cm or 60/50cm (should be pretty easy)
rest 2.5-3min bwn sets
HS walking or wall walks x easy set / rep amount x 3-4 sets
perform 1 legless + 1 rope climb or 2 regular ones right after
rest 2-3min bwn sets

Metcon
3x6-8 min emom / 2min rest bwn emom's

part 1
odd : 12/9 cal air bike (max 45s)
even : 6-12 c2b or pull ups

part 2
odd : 12/9 cal ski (max 45s)
even : 6-12 db snatches

part 3
odd: 12/9 bike erg (max 45s)
even : 4-6 sandbag cleans @35/45kg

Jos ei ole kaikkia laitteita käytössä niin vedä air bikella kaikki.

Accessory Work
2x12/12 single arm db bicep curls
2x12/12 band pull across (ristiin vetona taakse)
2x20-30 fast supermans or light weight reverse hypers
rest as needed