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

Strenght
Pause Bench Press + Pull ups
2 Sets
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted Strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 6+6/4+4/2+2 ja sit uus kierto
Set 1: 60% / 30%
Set 2: 70% /40%
Set 3 : 80% /50%
Set 4: 65% /35%
Set 5: 75%/45%
Set 6: 85%/55%

Metcon
Emom 10 of:
3-5 burpee pull ups
5-7 wall ball shots
time cap 45 sec