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 5 rep set on Pause Push Press (pause on top)
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Ring Row / Hardened Ring Row
2x10-15 reps @warm up sets
2x6-10 reps (hard set)
rest 1-2 min bwn sets

Metcon
10 min amrap with partner
20 db snatch @10-15/17.5-22.5kg
20 kipping hspu / box hspu
20 barbell thrusters @25/35kg
You go, I go!