Warm Up
2 rounds
2 min cardio machine
6-8 half kneeling kb/db press R/L
20-30 mountain climbers (slow pace)
20-30s supinated grip hanging
6-8 tempo ring row (slowly down, faster up)

Strenght
Build to heavy single on Shouder Press
2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
rest as needed bwn sets
Strict Pull or Chin Up test
both movements, for max reps
rest 3-4 min bwn set

Metcon
3x2 min on / 2 min off
1 min max calories of rowing
1 min max burpee over barbell (facing)
vuoronperään erä parin kanssa. 80-85-90% effort on rounds! try to hit the biggest numbers
on last round!