Warm Up
2 rounds
2 min cardio (ski, row, ab)
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
45-60s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
30-45s hip bridges with pause at top
then start strenght part

Strenght
2 Sets (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
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

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 pull ups / ring rows
5-7 push ups / box push ups
7-10 air squats or max reps in remaining time
time cap 50 sec per round, target 35-45 sec.