Tiimitreenipäivä tai sitten alapuolelta
Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Pause Back squat 4x5reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Pause Bench Press 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Death stop Deadlift 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
4x, new set every 5 minutes (2x run and 2x row)
400m run / 500m row (women 425m)
8-12 farmers hold walking lunges with double db's (15/22.5kg's)
6-10 ring dips

6-10 double db snatch from floor