Warm Up
Foam Rolling to full body/upperbody
then some band pulls as needed
5-10 reverse snow angels
:20-30 hollow rocks
:20-30 active hang from bar
6-10 scap pull ups / 6-10 kipping / 3-5 strict pull ups
:10-20 sec ring support hold + 10-20sec ring dip hold
3-5 low ring mu transitions
3-5 feet on box / stepboard low ring mu's

Gymnastic Strenght
Strict Ring Muscle ups + Kipping Ring Muscle ups OR Kipping Bar Muscle Ups + Superset of c2b + strict hspu
2-3x2-3 reps and 2-3 x4-6 toistoa.
rest as needed bwn sets
Aina ennen suoritusta teet 20 sec of unbroken double unders tai shuttle running ja sit setti perään.
huom joka toinen setti otat naruhypyt ja joka toinen setti shuttle runs siihen alle
Eli 2-3 sarjaa ensin ns.tiukkoja ring mu tai jotain drilliä siitä ja sit 2-3 settiä kipping rmu perään.
vaihtoehtoisesti
2-3 sarjaa bar muscle ups ja sit 2-3 sarjaa kipping/butterfly c2b pull ups + strict/kipping hspu perään.

Accessory Work
2-3 rounds
6-8 reverse snow angels with small plates
8-10 side plank hold + body rotatitons
20-30 russian twists with medball 6/9kg
rest 2-3 min bwn sets

Metcon Prep:
1 set
Wth each machine 60 sec easy + 40 sec moderate + 20 sec fast , 30 rest bwn machines
echo bike, row erg, ski erg

Metcon
Every min on the minute for 32/36/40 minutes
1) calories echo bike
2) calories row erg
3) calories ski erg
4) rest minute
target calories for this for women is 10-13 and men 13-16 is 1 on each machine.