Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
2 Sets
5 Pause Bench Press + 5 weighted Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 70/40%
Set 2: 80/60%
Set 3: 90/80%
Set 4: 73/50%
Set 5: 83/70%
Set 6: 93/90%

Metcon
3 sets
425/500m of rowing
rest 1 min
425/500m of ski erg
rest 2 min
24/30 calories of echo bike
rest 3 min
start first round with 5km/20min pr pace, and add speed every round a bit, target is to finish last round with 10 min pr pace.

Optional Accessory Work
2 sets
20-30 alt hand french tricep turn with 7.5-10kg/5-7.5kg dumbbells (10-15 per hand)
10-15 lu-raises with 2.5-5kg plates (controlled all the way down also)
10-15 barbell bicep curls (myötäotteella)
rest 3 min bwn set