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)
10m inch worm without push ups
:20-30 knee tuck hold on pull up bar
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 6+6+3+2reps@70-80-90-95% of 1rm
perform 1-2 rope climbs right after bench (should be a bit easier feeling on climbs this time)
rest as needed bwn sets

Accessory Work
3 sets
2x 1 wall walk to 1-3 strict wall facing hspu (eli 2xputkeen ennen kuin meet kelkalle) (tulee siis 2ww + 2-6 wfshsputa yhteensä)
15-20m sled push + 15-20m hand over hand sled pull
rest 2-3 min bwn sets

Metcon
4 sets, go new set every 8 minutes
a) 15-12-9 reps of
ski erg
toes to bars
b) 15-12-9 reps of
rowing
strict hspu
c) 15-12-9 reps of
ski erg
c2b pull ups
d) 15-12-9 reps of
rowing
ghd sit ups

women calories on machine 13-10-7.
masters reps for men 13-10-7 ja vielä että menee sekaisin niin masters naisille calorit masiinaan 12-9-6. :D