Warm Up
3 rounds
:30 single unders / jumping jacks
10 air squats
30 flutter kicks
:30 HS / Wall Walk Hold

then test workout movements and perform 30-40% of reps once

Metcon
4 sets
45 double unders /line hops or 10-15 box over jumps
20-30 single arm db/kb thrusters (split anyway you like)
20-30 alt leg v-ups
45 double unders / line hops or 10-15 box over jumps
rest 1:1 bwn sets
box over jump liikkeesen käy mikä vaan "este" minkä yli hyppäät puolelta toiselle.

Accessory Work
3 sets
10+10 windmills or side plank dips
20 cossack squats (each side, controlled movement)
:15-25 side plank hold / upper leg on bench / lower leg off the ground eli samalla nivusille pitoa.
rest 1-2 min bwn sets