Morning: 90 min

1.Skill:
A. HSW practice for 15 min
B. Ring muscle up practice for 50 min
Progressions

Evening: 75 min

2.Conditioning
Own team metcon with Viivi & Miia, 1 works 2 rest
A. 20 min AMRAP
100 cal ski
50 push ups
100 KB swings @ 24 kg
50 push ups
Result: 1 round + 3 KB swing

B. 21 minute EMOM, rotating minutes
(1) – 10 to 15 Deadlift @ 35-50% 1 RM / 7*10*45 kg
(2) – 5 to 18 Pull up / C2B 7*7 reps
(3) – 30 to 60 Double unders / 30 reps

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow