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 (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 60/30%
Set 2: 70/40%
Set 3: 80/50%
Set 4: 65/35%
Set 5: 75/45%
Set 6: 85/55%

Metcon (vk ja gymnastic kapasiteettia esille kun ei oo kevyt kardio alla)
2 rounds
2 min : rowing @moderate pace
2 min : go every 30 sec for 3-5 shspu

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 6-10 db snatch

2 rounds
2 min : rowing @moderate pace
2 min : go every 30 sec for 4-6 burpee over rower

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 6-10 c2b pull / pull ups

4 MIN REST BWN "PARTS"
USE 1.45-1.55 FOR MACHINE WORK AS YOU LIKE, TARGET FOR ROW IS 500/425M and ski 450/375m