Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets (ab, row, ski)
then 2 rounds
10 HR push ups
:45 Plank Hold
10 kb swings
:45 active bar hanging

Strenght
Military Bench Press 5+4+3+2+1 reps@build to heavy single but no failure!
perform 8-10 american kb swing right after @24/32kg
rest 3 min bwn sets
then 2 hard sets of :
1st set strict pull ups (goal 15-20 reps) use band to get that
rest 3-4 min
2nd set strict chin ups (goal 10-15 reps) use band to get that

Metcon

Every 4 min for 16 minutes (4 sets)
20/16 calories rowing
10-15 db bench press (RX DB's or +2.5-5kg's ( I used 25kg) 3xub last was 10+5
10-15 toes to bars
go hard on each time, time target is around 2 min

Accessory work
2-3 sets for quality @light/moderate weights
10+10 bulgarian split squat
10+10 single leg RDL
10+10 windmill
used 7.5/12.5/17.5kg dumbbells. kept this pretty easy.
TARKKANA JA HALLITUSTI WINDMILLISSÄ ETTEI REVÄHTELE SISÄREIDET TMS.