Warm Up
3 rounds
1 min ski or row
4 inch worm + push up
6-8 strict pull ups
:20-30 Knee tuck Hold

Strenght
Ring or Bar Muscle Up Training
2x3+4x2+3x1 rep
rest as needed
Bench Press 6x5reps @60-65%
perform 2-3 rope climbs after bench press
rest 2.5-3.5 min bwn sets

Metcon
Part 1
8-12 min emom
odd : Ski x 45-50 seconds (+1 cal from last time)
even : quality set of toes to bars (tee aina vaan sarja siihen saakka ettei liike hidastu, pyri arvioi-
maan toistot niin että kierros tasolla suht sama tulos tulee) (cap 30 seconds)

Part 2
8-12 min emom
Odd : Row x 45-50 seconds (+1 cal from last time)
even : quality set of wall ball shots (tee aina vaan sarja siihen saakka ettei liike hidastu, pyri arvioi-
maan toistot niin että kierros tasolla suht sama tulos tulee) (cap 30 seconds = max 15 reps)

Part 3
8-12 min emom
odd : double unders x 45-50 seconds
even : HS walking x meters (20-30 seconds) or wall walks x 2-3 reps

2 min rest bwn emom's

Optional Accessory Work
3x12-15 behind neck tricep turn with 1 dumbbell + 12-15 hammer curls with 2 dumbbells
3x1:00-1:20 bear hug sandbag hold
rest 1.5-2.5 min bwn sets