1) Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row or air bike
10 scap pull ups
8 kip to swings
6 inch worm with push to strict pull up / jumping pull ups
:30 HS HOLD
12 walking lunges with 1 db on shoulder
12 hollow rocks

2) Workout
3 rounds
20-25m double db front rack lunges (db's can lay on "back rack/bottom's up) position 2x15/22.5kg's / Step Back Lunges with extra weight on shoulder x 20-30 reps
10-15 c2b pull ups / pull ups (goal is unbroken set, max in 2 sets, choose reps that way) / IF NO PULL UP BAR THEN WE DO 10-15 V-UPS WITH CONTROL
20-25m hs walk / 6-8 wall walks
rest 1:1
3 rounds
3-5 rope climb ( 1 ROPE = 3-4 STRICT CHIN UPS OR 6-8 barbell row
10-15 kipping hspu

3) Strenght
5 sets of:
2 Tempo Bench Press (3.1.1.1.) + 3 normal bench press , build to heavy 5 rep set, starting with 45-50% of 1rm
rest 2-2.5 min bwn sets
(this can be performed also an Floor Press , ( if doing push ups or dips, may double the reps but keep same tempo on first reps)

4) Accessory Work
3 sets
10+10 single arm db row @15-20kg / 22.5-32.5kg)
10 weighted abmat sit ups (lock your feet, use same db than on row)
10 reverse crunch
rest 2-3 min bwn sets

Cool down
2-3 min light cardio or ravisteluja ym hetken aikaa
1+1 min pec strech
1+1 min tricep strech
1 min cobra strech