Warm Up
2 sets
15+15m single arm kb bottom up carry
30-45 sec bar hang (supinated grip)
10-15 band pull/rows anyhow
1-2 min ski, row, ab

Strenght
2 Sets
5 Pause Bench Press + 5 weighted Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 5+5/3+3/1+1 ja sit uus kierto
Set 1: 65% / 35%
Set 2: 75% /45%
Set 3 : 85% /55%
Set 4: 70% /40%
Set 5: 80%/50%
Set 6: 90%/60%

Metcon
10 min amrap with partner
20/16 calories ski or air bike
8-12 strict OR kip hspu / 16-20 box hspu
16-24 pull ups/ ring rows
you go I go!