10 sumo DL high pulls @light weight
1,5k bike erg
15 wall balls
1,5k bike erg
50 single unders

RestDay!

Front squat 3 RM

OPTIONAL COOL DOWN
1 SET FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Hamstring Roll
2:00 EZ Machine or jog (Nasal Breathing Only)

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

1 x 3 (70%)
1 x 3 (80%)
4 x 3 (95%)

Percentage from 1RM

For 15min

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

Every 5'min for 5 sets: For quality

5 Weighted / Strict Chin-ups 4"sec Hold on top

5 Strict or Kipping HSPU (3"sec Negative)

5 Ring dips (2"sec hold at top and 2"hold at bottom)

Shoulder press 5x5 reps