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 4x5reps@65-70-75-80% of 1rm
perform 1 legless + 1 normal rope climbs right after bench or 2+2+2+2 rope climbs
rest as needed bwn sets

Skill/Condtioning/Quality training
3-4 sets of:
45 sec of max double unders (drag rope or normal rope)
10-15 ghd sit ups
quality set of ring/bar muscle ups or (c2b pull ups + push ups)
rest 1:1 bwn sets (leave something in tank on each set, eli ykskään sarja ei loppuun asti vaan jää vajaaksi)

Metcon
10 min amrap
3 strict hspu
6 box jump overs @60cm
9 pull ups
voit myös tehdä tässä vaihdon toistepäin et otat 3 hspu + 6 pull ups + 9 box jump overs (you choose)
target is 7-10 rounds.