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
2 Sets (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
8 Pause Bench Press + 8 weighted Strict Pull Up
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 50/20%
Set 2: 60/30%
Set 3: 70/40%
Set 4: 55/25%
Set 5: 65/35%
Set 6: 75/45%

Metcon
12 min amrap with partner
30/24 calories ski or air bike
10 wall walks
30 kb swings @16-24/24-32kg (eye level, not american style)
you go I go!