Warm Up
3 rounds
1 min cardio
:10-20s chin over hold
:10-20s ring support hold
10 plate gtoh+halo
10 plate oh lunges

Strenght
Bench Press
1x10 reps @60%
1x8 reps @65%
2x8 reps @70%
Banded Strict Pull Ups 3x10-15 reps
rest 1.5-2 min bwn sets

Metcon
3 sets
30/24 cal machine
8+8 single arm oh lunges R/L
3 wall walks
time target 3-4min.
rest 1.5-2 min bwn sets
yksi laite per 3 henkilöä, aina kun laite vapautuu uusi tekijä/kierros
käyntiin (tarvittaessa)