Warm up
3 rounds
1 min air bike
8+8 single arm db bench press, start light
8 ring row (go heavier each round)
8 rounded ghd back extensions (eli rullaten ylös)
16 alt leg knee raises (from hang)

Strenght
Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets
Weighted Pull Ups 3 reps @33-38% + 3 reps @43-48% + 5-7 reps on last set @53-58%
rest 2-3 min bwn sets

Skill Metcon
Emom 15
1) 40 sec of easy/moderate pace air bike
2) 6-12 c2b / pull ups + 4-8 kipping hspu
3) 30-40m bear hug sandbag carrying @45/68kg

Intervals
2+2+2 min on / 1 min off
2-4 ring muscle ups or drill you use (bar mu is ok also)
12/15 calories air bike
max reps of sandbag cleans (target 5+)

Optional Accessory Work
2-3x15 standing tripep turn behind neck with 1 dumbbell
2-3x 12-15 bicep curls with dumbbells
2-3x 15+15 standing trunk twits
rest as needed