Warm Up
2 rounds
40/20/10s ski erg, add speed
40/20/10s echo bike, add speed
:30 front leaning on rings
:30 bar hanging
10 ring push ups
10 ring rows

Strenght
Build to 1rm Pause Bench Press (Varmistaja tai varmistusraudat)
5-5-3-3-1-1-1-1-1 reps, start first 1 rep around 80% of 1rm
rest as needed bwn sets
Deadlift (death stop)
8-8-4-4-2-2-2 reps, last 2 rep sets at 70-75-80% of 1rm
rest as needed bwn sets

Strenght&Conditioning
Every 3 minutes for 12 minutes (4 sets)
2-4 ring muscle ups OR ring dips x 4-8 reps + 4-6 sandbag cleans
Target sub 1:00 each round

Accessory Work
3 sets
12 pec flyes with dumbbells @5-7.5/10-12.5kg's + 1:00 sandbag bear hug hold
rest 2 min bwn sets
3x12 bicep curls dumbbells
rest 1 min bwn sets