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
Building to todays heavy singles on both movements
3 Pause Bench Press + 3 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 65/40%
Set 2: 75/60%
Set 3: 83/70%
Set 4: 90%+/80%
Set 5: 95%/90%
Set 6: 100/100%

Metcon
10 min amrap
3-5 pull ups / ring rows
5-7 push ups / box push ups
7-10 air squats or max reps in remaining time
last time we did this as 10 min emom, now its amrap. try to get more reps in! same reps than last
time on each round!