Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20-30 l-sit hold
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 3 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Pause Bench Press 3x3reps@60-75%
1-2 legless rope climbs up/down + 1 normal climb
rest 3-4 min bwn sets
then 10 min emom of:
2 bench press @75-85%

Metcon
3-4 sets
3 min amrap
20 calories ski
10-15 toes to bars
then remaining time do max reps of strict hspu (target is about 1-1.5 min of shspu)
tavoite ois aina saada vähintään 10-15 toistoa kasaan ja ennemmin niin että teet vaikka
3-5 toiston sarjoja pitäen taukoa välissä 10-15 sek.
2 min rest bwn sets

Accessory Work
2-3x12 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x12 barbell bicep curls, controlled tempo on down, faster up
rest as needed
ls, controlled tempo on down, faster up
rest as needed