Warm Up
2 rounds
15/12 calories ski
15/12 calories air bike
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 hollow rocks

Strenght
Z-Press with Barbell 4x6 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
perform 6-8 double db push press with rx db's right after z-pressing
rest 2-3 min bwn sets

Barbell row + single arm elevated plank row with dumbbell 3x8reps + 8/8 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Wod
3-4 sets for quality
14-16 american kb swings @24/16kg
6-8 strict chin ups
3-4 wall walks
rest 3 min bwn sets