Warm Up
3 rounds
1 min cardio
5 inch worm + push up
10 gtoh + 5/5 plate halos
10 plate row
15-12-9 barbell bench press, add weight

Strenght
Bench Press 5x3reps@77-80-83-86-89%
rest 2-3 min
Shoulder Press behind neck 3x8-10reps @50-60% of 1rm (narrow grip)
rest 1.5-2 min bwn sets

Metcon
10 min emom
6-8 burpee box jump 50/60cm / target above
step down, you can alternate rep with partner (1box)
Muista turvallisuus!
then
Accumulate 40-60 alt leg v-ups couple mins after metcon
Accumulate 1-1.5 min of hollow rocks