Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/air bike
10 scap push ups
10 Scap Pull Up
8+8 kb bottom up press
16 box step ups to 50/60cm
4 burpee pull ups

Strenght
4 push press + 4 push jerks
4 push press + 4 push jerks
3 push press + 3 push jerks
3 push press + 3 push jerks
2 push press + 2 push jerks
2 push press + 2 push jerks
rest as needed bwn sets.
build in weights, start @45-50% of 1rm push press leave 1-2 rep
in tank on last set.

Gymnastics
3 sets
1-5 bar muscle ups
3-10 c2b pull ups
6-15 pull ups
rest as minimum bwn bmu/c2b/pu and rest as needed after full set (recommended 3-4 min bwn sets)

Metcon

2-2-2-3 min intervals, 1 min rest bwn sets
15/12 Calorie Ski erg
8 Sandbag box Step Ups 45/35kg (held however) (50cm) voi olla myös raskas kb esim 32/24kg
Max reps burpees to ski erg "flat" in remaining time