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

5-7reps of tempo bench press, go up on weighs
1 half rope climb or 1 normal rope climb

Strenght
Bench Press 5+4+3+2+1 reps@70-80-(85-87)-(90-93)-100% of 1rm (ota varmistajat päihin buustaan tekemistä jos mahdollista/varmistusraudat)
perform 1 legless rope climb all the way up/down (or 1-2 normal rope climbs) kevyempi köysi tänään kun raskas ykkönen.
rest as needed bwn sets

Skill/Condtioning/Quality training
3 sets of:
30-45 sec of max drag rope double unders or cross overs single/double unders
10-15 c2b pull ups or pull ups
8-12 tempo db bench press @15-20kg/22.5-30kg's
rest 1:1 bwn sets (leave something in tank on each set, eli ykskään sarja ei loppuun asti vaan jää vajaaksi)

Metcon (80% effort)
5 rounds for time
50 double unders
15 ghd sit ups
10m hs walk / 3 wall walks
time target for this is around 10-13 minutes with 80% effort (naruhyppy ratkaisee paljon)
masters 45+/scaled 40 du's / 12 ghd sit ups.