Warm Up
2 rounds
400m fast walk/light jog->mod run
10+10 single arm bench press
10 scapula pull ups
10 kipping
5-10 strict pull ups / banded pull ups
then get ready for workout

Workout 1
21-15-9 reps
Bench Press @60/42.5kg (or max 60% of 1rm)
C2B Pul ups / Pull ups
perform 400m run after each set
rest 1:1
12-9-6 reps
Bench Press @75/52.5kg (or max 75% of 1rm)
C2B Pul ups / Pull ups
perform 400m run after each set

flow siis : 21 penkkiä + 21 c2b/pull up + 400m run + 15 bench + 15 pu + 400m run…
pidä juoksu vauhti mod/fast tasolla. Sanotaan siis n.20-25min pr pacella (millä lähtisit 5km juokseen)

Workout 2
Emom 12-20
odd : ghd sit ups x 10-15 reps
even : kb swings @32/24kg x 10-15 reps