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)
8 Pause Bench Press + 8 weighted Strict Pull Up
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 50/20%
Set 2: 60/30%
Set 3: 70/40%
Set 4: 55/25%
Set 5: 65/35%
Set 6: 75/45%

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 5-10m hs walk / 1-2 wall walks

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 4-8 pistol squats / weighted box step up (single db)

2 rounds
2 min : rowing @moderate pace
2 min : go every 30 sec for 5-10 toes to bars

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 1 legless rope climb / 1-2 rope climb

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