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 3 rep set on Strict Press (pause on front rack)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Banded Strict Pull ups / Strict Pull ups
2x8 reps @climbing to
2x12 reps (hard set)
rest 1-2 min bwn sets

Metcon
2x4 min emom / 2 min rest bwn
odd : 15/12 cal rowing or 12/9 cal air bike (sprint to fast+ pace)
even : burpee box jump/step overs x 6-10 reps
pareittain, toinen tekee cardiota ja toinen bbjo.