Warm Up
2 rounds
1 min ski + 1 min running
15 db floor press
15 ring row
20+20m single arm kb bottom up carry (käsi 90 asteen kulmassa)
:45 bar hanging
:45 front leaning on rings

Strenght
5 sets
5-5-5-5-5 pause floor press@60-85% of 1rm
rest 1 min
5-5-3-3-3 weighted pull ups @building to heavy 3.
rest 2-3 min

Metcon (50min)
3 rounds
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2-minutes: 6-8 db power snatch @17.5-22.5/27.5-32.5kg, go every 1min
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2 minutes : 6-8 strict hspu , go every 1 min

rest 1-2 min and then

3 rounds
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2-minutes: 8-10 heavy wall ball 20/30lbs, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2 minutes : 2-4 ring muscle ups/4-6 bar mu/4-8 c2b pull ups , go every 1 min