Warm Up
1min easy air bike
30 sec moderate air bike
1min easy air bike
30 sec mod/fast air bike
1min easy air bike
30 sec fast air bike
aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
after warm up bike streching/activation as needed 5-10 min and start rowing workout

Metcon
Air Bike
3 min 20 sec @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
2 min 40 sec
2 min 40 sec
1 min 20 sec

40 sec
rest half of the time bike took and try to speed up a bit each round or every second round.

Strenght
5 sets
Pause Bench Press x3reps @75-85% of 1rm
rest 1 min

Weighted Chin Ups x3reps @45-65%
rest 2-3 min bwn sets

Accessory Work
3-4x6-8 hardened ring row + 6-8 deficit push ups (slowly down, fast up)
3-4x8-10 single arm scott bicep curls R/L
3-4x20-30m single arm farmers carrying R/L + 10-15 sec of l-sit hold
rest as needed