Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
then 2-3x

6-10reps of tempo bench press, go up on weighs
1 half rope climb or 1 normal rope climb

Strenght
Bench Press 4+4+3+3reps@65-70-75-80% of 1rm
right after bench press perform 1 rope climb
rest as needed bwn sets

Skill/Condtioning/Quality training
2 sets
1st round = 3 wall walks / 2nd round 10-15m hs walk
1min of double unders training
8-12 toes to bars
1st round = 6-8 c2b pull ups / 2nd round 10-12 pull ups (tai 1st round 3-5 ring mu/ 2nd 5-7 bmu) or some mix (bmu/c2b)
rest 1:1 bwn sets

Metcon (80-90% effort)
2 rounds for time
4 sandbag cleans @45kg
6+6 single arm db oh lunge walk with rx db (R/L) (eli 12 askelta yhteensä)
10 burpee over db (side ways)

rest 5 minutes

Metcon (80-90% effort)
for time
12-9-6 reps
calories air bike
4-8-12 reps
Kip hspu