Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
3-5 strict pull ups (banded)
:20-30 side plank hold R/L

Strenght Superset
Bench Press 4x8 reps@65-70-75-80% of 1rm
perform 3-5 strict L-sit Chin Ups after BP
rest as needed bwn sets

Metcon
Every 2 min for 12-16 minutes (6-8 sets/ 3-4 times both)
rounds 1-3 or 1-4
3-5 burpee over db
8-10 db snatch
3-5 burpee over db
target sub 1 min
rounds 4-6 or 5-8
3-5 burpee to target
6-10 kipping pull ups
3-5 burpee to target
puolet porukasta aloittakaa tangon alta ja puolet käsipaino tempauksilla.