Warm Up
2 rounds
2 min bike erg (add speed during 2 min)
10/10 single leg RDL
8-10 burpee pull ups
:40 side plank hold R/L

Strenght
Speed Pause Bench Press 6x2reps @60-65% (1 sec stop at chest)
perform 3 weighted/bw strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min
Seated barbell strict press 3x8-10 reps (keskipainolla, joka liikkuu ylöpäin hyvin
eikä punnerrus ala hidastumaan)
rest 2-3 min

Metcon
5 rounds @treshold pace
50 double unders
10-15 c2b pull ups or normal pull ups
5 deficit strict hspu / strict hspu

3 min rest

5 rounds @treshold pace
15/12 calories bike erg
10-15 toes to bars
5 deficit kipping hspu

Optional Accessory Work
3x6/6 Filly Press (fast up)
3x6-8 banded GHR
rest 1.5-2.5 min bwn sets