Warm Up
2 rounds
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 hollow rocks
1.5 min easy ski erg

Strenght
Z-Press with Barbell 4x8 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
rest 2-3 min bwn sets
Tempo Incline Close Grip Bench Press 2x12reps (31X1) @z-press mid weight
rest 2-3 min bwn sets
Barbell row + single arm elevated plank row with dumbbell 3x10eps + 10/10 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
7-9 strict chin ups
10-20m hs walk OR 4-6 wall walks
6-8 single arm kb hang snatch R&L @16/24kg
rest 3 min bwn sets