Warm Up
2 min row + 2 min bike erg
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
:30-40 sec supinated grip bar hang
:45-60 sec front leaning on rings
then 2 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Military Bench Press 4x5reps@60-70-75-75%
perform 1-2 legless rope up/down + 1-2 normal climb
rest 3-4 min bwn sets

Metcon at 75-85% effort
For Time:
60/48 Calories row erg
30-40 ghd sit ups / toes to bars
20-30 Ring MU / Bar MU / Burpee c2b pull up
30-40 ghd sit ups / toes to bars
60/48 Calories bike erg
time target 13-15 min for metcon.
about 3 min per machine set, 2-2.5 min for ghd's/toes to bars and 3-5 minutes for bmu/bpu movements.

Accessory Work
2-3 sets
8-12 single arm db oh lunge walk step R/L (eli yhteensä 16-24 askelkyykky steppiä, laatu edellä)
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk