Warm Up
2 rounds
2 rounds
2 min ski (add speed during 2 min)
5-7 strict burpees
5-10 strict pull ups (give small kip if needed)
:10-20 L-sit hold

Strenght
Ring or Bar Muscle Up Training
5reps +3x4reps +3 reps + 5x2 reps
rest as needed
Bench Press 4x4reps @78-83%
rest 2.5-3.5 min bwn sets

Metcon
Emom 16
1) Row x 45-50 seconds
2) 2-3 rope climbs
3) Ski x 45-50 seconds

4) double db thrusters x 8-12 reps @rx dumbbells

rest 2 min

Emom 9
1) famers hold box step overs x 8-12 reps 50-60cm
2) Devils press x 4-6 reps
3) Toes to bars x 10-20 reps (tee 1-3 osassa sarja, grippi koetuksella)

Optional Accessory Work
3 sets of tricep / bicep work of your choise, keep rep scheme bwn 6-12 reps
3 sets 40s weighted russian twists + 40s weighted reverse chinese plank
rest as needed