Warm up (10min)
2 sets
15+15m kb bottom up carrying (90aste käsivarsi)
30s bar hanging
30s plank hold
5+5 z press
5+5 db row

Strenght
3 sets
Tempo Z-Press with Barbell x 6-8 reps (3X2X)
Rest 2-2.5 mun bwn sets
Barbell row x 8 reps + elevated plank hold db row 8/8 reps
Rest 2-2.5 min bwn sets

Metcon
12 min amrap for quality
3-5 kipping pull ups / strict pull ups
3-5 kipping hspu / strict box hspu
8-12 sit ups
16-24 air squats