Warm Up
3 rounds
1 min air bike
10/10 half kneeling press
5 high box jumps
20 mountain climbers

Strenght
Push Jerks 5-5-4-4-4-3 reps@65-70-78-83-83-70% of 1rm push jerk
Speed Bench Press 4x5@60-65 and 2x70% (pikavoimasarjana)
rest 2-3 min bwn sets

Metcon
3-4 sets
16/20 cal air bike + 6-8 deficit kip hspu
rest 1-1,5 min bwn sets

rest 5 min

3-4 sets
12/15 cal air bike +12-16 db snatch @12.5-15/17.5-22.5kg
rest 1-1,5 min bwn sets

Optional Extra
Accessory
2-3 rounds
8-10 strict ring dip with pause
10+10 db bicep curls (toinen käpälä ensin 10 toistoa)
10+10 single arm db tricep turn @light
rest 2-3 min bwn rounds