Warm Up
2 rounds
1 min easy run + 30s moderate run + 15s fast run + 15s walk
20m bear crawl
10m inch worm
10m crab walk
10m lunge walk (strech)
10m tin soldier
then some overhead/front rack mobility as needed and start workouts

Warm Up&Skill
3-4 sets of : 250/225m ski @easy/moderate to mod/fast pace + :15-30sec of free hs hold/ hs hold or hs walking x 7.5-15m
againts wall. Voit yrittää irroittaa toista jalkaa seinästä yms haastavuuden hakemiseksi
tai laite musta kuminauha kyykkyräkkiin karkeesti hartiaseudun korkeudelle ja tee kässäriin
meno kuminauhaa vasten "kyykkypaikan kohdalla)
rest 30-60 sec bwn sets

Strenght
Push Press 5x3reps@75-85% of 1rm
rest 1.5-2.5 min bwn sets (if feeling great you can go find 1-3 rm push press)

Accessory Work&Skill
3-4 sets
6+6 steps single arm kb oh lunge walk 16/24kg R/L
12-20 c2b pull ups or pull ups (try to hit unbroken set)
12 db hang clean&jerk alt hand @rx db
rest 10-20 sec bwn movements and 1-2 min bwn sets

Metcon
Running
3 sets
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
straight to 4 min marathon pace (fast walk/light run or jog)
no rest bwn sets (total time about 16-18 minutes)