Warm Up
3 rounds
1 min air bike
10+10 single arm bench press @10-15kg
10 scap pull ups + 5 strict chin ups
10 v-ups

Strenght
Bench Press x 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
add + 2.5kg compared last time with this or use same weights if on top set you get lowest reps
try to hit better reps with same weights
Perform Weighted Chin Ups x5reps @1x35 and 2x45% of 1rm after bench press.
ota käsipaino jalkojen välliin tässä.
rest 3-4 min bwn sets.

Strenght and Conditioning
5 rounds
9 deadlifts + 7 hang power cleans + 5 push jerks @40/60kg ja masters 45+ 35/52.5kg
rest 30-45sec after each round.
8 mavea, pikku tauko ja siitä 7 hpc ja 5 työntöä ub. thats the deal.

Accessory Work
3-4 rounds kiertona
8-12 sb bear hug squats @35-45/45-70kg
10-20 push ups
8-16 toes to bars
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio