Warm Up
3 rounds
1 min air bike
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min bwn sets
Weighted Pull ups 5 reps @38-43% + 3 reps @48-53% + 3-5 reps on last set @58-63%
rest 2-3 min bwn sets

Skill Metcon
For time
30/24 - 24/18 - 18/12
calories air bike
21-15-9 reps
Strict HSPU (skaalaa niin et maksimissaan 4 osassa menee shspu)
C2B or Pull ups (leuat 1-3 osassa, tee 21 ja 15 sarja ainakin 2 osassa. vika voi mennä putkeen)
eli eka kierros 30/24 cal pyörää sit 21 shspu + 21 c2b tai leukaa, sit 24/18 pyörää 15/15 hspu ja leuat jne.

Intervals
2+2+2 min on / 1 min off
5 devils press
12/15 calories air bike
max reps deadlifts @50% of 1rm (älä vedä överiksi, tavoite 10-15 reps joka kierros)

Optional Accessory Work
2-3x12-15 tricep push downs (green band + stick)
2-3x 12-15 banded strict chin ups (kapea ote)
2-3x 15+15 half kneeling trunk twits
rest as needed

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio