Metcon Prep after Gymnastic Holds :
2 sets
10/8 calories of row
6-8 push ups + 6-8 ghd sit ups + 1 rope climb

Metcon
4 sets
20/16 calories of row @moderate pace
10-15 push ups (done in 1-2 sets)
15 ghd sit ups (unbroken set, säädä ghd niin ettei pakarat paljon tuu yli padin)
2-3 rope climbs (try to hit second climb after 15-30 sec rest)
rest 1:1 bwn sets

time target : sub 4 min , cap 6min on each set.

Dont go all out on these, just work through with pace that feel slower than you would normally do.