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

Lämmittely ja mobility

Maastaveto 4 x 8

5 kierrosta aikaa vastaan:
5+5 kp/kk tempaus
5 boxihyppy

Loppuvenyttelyt

Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(27)
WRK 6:00 REST 1:00-then
WRK 8:00 REST 2:00-then
WRK 10:00 REST 3:00
10 db hang clean + alt shoulder press
20 db hop overs
10 push ups + shoulder tap
20 mountain climbers
10 reverse lunch + bicep curls

Finisher
50 bicycles(2ct)
1:00 samson stretch

E2,5M for 20min(8sets)
Back squat x3 @moderate weight
Use same weight all sets
Last set amrap

Some Core and Upperback training with the equipments you have.
Example 4-6 set of :
Ab Wheel Roll Outs / V-Ups + single arm db/kb row or bedsheet rows.
OR if have pull up bar / dip place some supersets training of them .

Then

Easy Pace Cardio work for 45-55 minutes
Ski, Bike, Run, Row, Ice hockey/skating .. etc.
or
mix of something like
2 sets
10-15 minutes of bike
10-15 minutes of run

Cool down
2-3 min light work with air bike or row
2-4 min upperback/lat/trapezius area smash
1+1 min tricep strech

AMRAP5
10 Double Dumbbell Thrusters
10 Dumbbell Facing Burpees
10 Double Dumbbell Power Cleans
10 Dumbbell Facing Burpees
10 Double Dumbbell Devil’s Presses
10 Dumbbell Facing Burpees

2 rounds:
In 4min 800m run
Rest 2min
4min amrap
3 pull ups
6 push ups
9 squats
2min rest

”Its a trap”
For time
100 Burpees
Buy in 200m run
E2M 200m run

10 min, 3 etukyykkyä alkavalla minuutilla