Warm Up
crossover symmetry activation / band pull aparts
then 2 sets
1:30 rowing
5+5 lateral box step ups 60/50cm
5 box jumps, step down
5 inch worm to strict/jumping pull up ( do this under pull up bar)
5+5 single arm ring row
:30 HS Hold
then
some short squat/oh position mobility

Movement prep, test interval movements.

INTERVALS
7 SETS
1 LEGLESS ROPE CLIMB / 1 NORMAL CLIMB
3 PARALLETTE HSPU / DEFICIT HSPU
5 HANG SQUAT CLEANS @60/42.5KG
REST 90S BWN SETS
goal is to move fast and unbroken sets, but challenge the skill level with hspu, be fast with barbell. target sub 1 min, cap 1.5 min.

Strenght
FLOOR PRESS 6-5-4-3-2-1 reps , build to heavy single, go by feel, NO FAILURES, JUST GO BY FEEL.
rest about 2 min bwn sets
TEST MOVEMENT BEFORE GOING FOR THAT 6 REPS, GOOD START WEIGHT ABOUT 40-50% OF 1RM

Accessory Work
3 sets
12-15 DOUBLE DB SOLDIER BENCH PRESS
10+10 BANDED HALF KNEELING TRUNK TWIST (KORP0/LUNGE ASENTO, JOS OIKEA JALKA EDESSÄ, VARTALON KIERTO MYÖS OIKEALLE) STOP 1 SEC ON EACH REP
20-30 ALT LEG V-UPS
rest 2 min bwn sets

Cool down
2-3 min light cardio
1+1 min forearms streching
1+1 min banded bully strech
1 min cobra to downdog
1 min prayer pose