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%
perform 3-5 strict c2b chin ups (fast up) right after
rest-3 min bwn sets

Metcon
3x30/24 cal air bike / 1.5min rest
time target sub 2 min.

Intervals 2+2+3 min / 1 min off
8/10 thrusters @2x12.5-15/17.5-22.5kgs
10/12 cal air bike
Max reps rope climbs
Masters 45+, 8 thrusters

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 1 min crossover single under training
3-4x 6-10 kipping ring dips
3-4x 15-20 hollow rocks
rest as needed

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