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 3 rep set on Pause Push Press (pause on top)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Ring Row / Hardened Ring Row
2x12-18 reps @warm up sets
2x8-12 reps (hard set)
rest 1-2 min bwn sets

Metcon
10 min amrap with partner (YGIG)
20 power snatch @20-25/30-35kg
20 barbell front rack step back lunges 20-25/30-35kg
20 kipping hspu / box hspu