Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
8-10 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
8-10 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
2-4-6-8-10 reps of
renegade rows with rx dumbbells
perform 8/10 cal assault bike or 10/13 cal bike erg at moderate pace after each set

rest 3 min

2-4-6-8-19 reps of
strict knees to elbows
perform 8/10 cal assault bike or 10/13 cal bike erg at moderate pace after each set