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
5 supersets of :
3 Pause Bench Press + 3 weighted Strict Pull Up
2-3 min rest bwn sets
start at 60/30% of 1rm and build up 5% on bench and 5-10% with pull ups on each set
going heavy at the end but not to maximum. ens viikolla kisat niin pitää jättää varaa.

Metcon Prep
2 sets
1-3 bar muscle ups / c2b pull ups
2 devils press, first round lighter, second rx
6/5 calories ski erg
4 weighted box step overs, first round lighter, second rx
rest 1-2 min bwn sets

Metcon
30 min emom
1) bar muscle ups or c2b pull ups x 4-8 reps
2) devils press x 3-4 reps @rx db's
3) 12/9 calories ski erg
4) weighted box step overs x 8-10 reps with rx db's
5) rest minute