STR:
Tempo Back Squat (3s alla)
4x4 @ 70-75%

3 sets of:
2.2 Weighted Pull-Ups (kaheste vahel 10-15s puhkust)
5.5 Weighted Push-Ups (viieste vahel 10-15s puhkust)

2 sets of:
Max Plate Gun Hold @20/15kg
Max Band Tricep Extensions

WOD:
3 rounds of 3 min ON/1,5 min OFF:
5-10-15-20-... of Squat Jumps to Plate
5-10-15-20-... of Plate Ground to Overhead
5-10-15-20-... of Sit-Ups
(jätkavad sealt kus pooleli jäid)