Warm Up
2 rounds
2 min cardio
10+10m bear crawl
20 shoulder taps on push up plank + 5-10 hr push ups
20 heel overs
10 ring rows
then some mobility prep and start warm up sets

Strenght
5 supersets
Military Bench Press x5 reps@60-65-70-75-80% of 1rm of bench press
Weighted Strict Pull ups x 6-8 reps (1-3 RIR)
rest 2.5-3.5 min bwn sets

Metcon
10 min amrap
2 rounds (jokainen tarttee oman laitteen)
30/24 calories rowing/ski or 24/18 calories air bike or assault runner
1 min max double unders or single unders
after 2 rounds
max reps power clean&jerks @30-40/40-60kg (share 1 barbell with other partner)