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
:20-30 knee tuck hold on rings or bwn boxes
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 4x6 reps@65-75-80-80% of 1rm
perform 1 legless rope climb (yritä myös laskeutua pelkästään käsillä alaspäin) or 2+2+1+1 Reps of rope climbs
rest as needed bwn sets

Accessory Work
3 sets
15-20m sled push + 15-20m hand over hand sled pull
6-8 tempo wide grip bench press @25-30/35-50kg (tempo 3 sec down, pause 1 sec, 3 sec up, 1 sec hold)
rest 2-3 min bwn sets

Metcon
Emom 20/25/30 (4-6 rounds)
1) 45 sec run (target 150-200m)
2) 6-8 single arm db oh lunge walk @R/L (per side) total 12-16 steps
3) 45 sec run (150-200m)
4) 5-15m hs walk (yritä tehdä u-käännöksen kans kääntyminen puolessa välin)
5) rest minute