Warm Up
2 sets
15+15m single arm kb bottom up carry
30-45 sec bar hang (supinated grip)
10-15 band pull/rows anyhow
1-2 min ski, row, ab

Strenght
2 Sets
8 Pause Bench Press + 8 Strict Pull Up
6 Pause Bench Press + 6 Strict Pull Up
4 Pause Bench Press + 4 Strict Pull Up
2-3 min rest bwn sets (you can use extra weight on pull ups)
2 aaltoa siis eka setti 1-3: 8+8/6+6/4+4 ja sit uus kierto
Set 1: 50% /bw
Set 2: 60% /30%
Set 3 : 70% / 40%
Set 4: 55%
Set 5: 65% /35%
Set 6: 75% /45%

Metcon
10 min amrap with partner
20/16 calories ski or air bike
10 strict OR kip hspu / 20 box hspu
20 kb swings @16-24/24-32kg
you go I go!