Warm Up
3 rounds
1 min air bike
8/8 single leg RDL
6-8 burpee pull ups
:30 side plank hold R/L

Strenght
Speed Bench Press 6x2reps @60-65%
perform 3-5 strict chin ups right after (as sharp as possible)
rest 2-3 min
Deficit Kipping HSPU or barbell push press 3-4x6-8 reps (fast sets at moderate weight)
rest 2 min bwn sets

Metcon
For Quality 4-5 round at treshold pace (eli mukavalla perusreippaalla tahdilla)
80/60 calories bike erg (masters 45+ 70/50 calories )
10-20 ghd sit ups
10-20 box jump overs
10-20 kb swings @16/24kg
10-20 c2b or kipping pull ups

Optional Accessory Work
3x12-15 strict barbell press behind neck, fast up
3x12-15 weighted ghd back extensions
rest 1.5-2.5 min bwn sets