Warm Up
2 rounds
2 min cardio machine
20 band pull aparts / ring rows
:40 plank hold / :20 side plank hold R/L
10+10 single arm plate press (tarjoilija ote)

Strenght
Build to heavy 5 rep set on Pause Strict Press (pause on front rack before each rep)
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Banded Strict Pull ups / Strict Pull ups (pause at bottom before each rep)
2x6 reps @climbing to
2x10 reps (hard set)
rest 1-2 min bwn sets

Metcon
Emom 12
odd : 8/10 cal rowing or 6/8 cal air bike (sprint to fast+ pace)
even : burpee box jump/step overs x 6-8 reps
pareittain, toinen tekee cardiota ja toinen bbjo.