Warm Up
2 rounds
2 min rowing
20 banded monster walk + 15 banded air squat (nauha nilkkojen yläpuolella)
10/10 single arm band row + 10/10 single arm banded chest press (kuminauha tolpassa, seisten)
20 v-ups

Metcon
1000m row @5km pr pace (s/m 23-27)
rest 2 min
4-5x500m row @1-2km pr pace (s/m 28-34)
rest 1 min bwn sets

Strenght
Bench Press 5x5reps @70-80% of 1rm (vika sarjallakin pitää jäädä vielä 1-2 varastoon)
perform 5 weighted chin ups @30-50% of 1rm right after bench press
rest 2.5-3.5 min bwn sets

Accessory Work
3-5x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-5x8-10 barbell bicep curls
3-5x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed