Warm up
3 rounds
1 min ski erg
12 step back lunges
8 v-ups
12 box step ups
4-8 strict pull ups
then some skill/prep for todays wod, spend time as needed bwn 5-15 minutes

Gymnastic Intervals
Every 5 min for 20 minutes (4sets)
16-20 ghd sit ups or V-Ups
12-15 c2b pull ups or kipping pull ups (do these in 1-2 sets)
8-12 pistol squats
time target 2.5-3 min, cap 3 min 30s.

Accessory Work
3-4 rounds
10 double db bench press
20 alt hand bicep curls
rest 1-2 min

Accessory Work
3-4 rounds
2 min empty sledge push (askellus koko jalkapohjalla rullaavana/kuopasevana) @ight work
10+10 half kneeling banded crossbody over
:45 side plank R/L
rest 1-2 min