Warm Up
2 rounds
1.5 min cardio
8/8 single arm db bench press
8/8 scapula rolls + ring row
:30 side plank hold R/L

Rope climbing skill checking or prep for chin ups

Strenght
Bench Press 5x3reps @70-80% (2-4 RIR)
rest 2-3 min bwn sets

Metcon
Emom 20
1) Ski or Air bike x 40 seconds
2) Rope climbs 1-2 reps / Strict Chin ups x 4-6 reps (tarkoitus olla haastava sarja)
3) Row x 40 seconds
4) Sandbag cleans x 4-6 reps or heavy db pc 4+4 reps