Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
2 Sets
8 Pause Bench Press + 8 Weighted Strict Pull Up
6 Pause Bench Press + 6 Weighted Strict Pull Up
4 Pause Bench Press + 4 Weighted Strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 8+8/6+6/4+4 ja sit uus kierto
Set 1: 50% /20%
Set 2: 60% / 30%
Set 3: 70% /40%
Set 4: 55%/25%
Set 5: 65%/35%
Set 6: 75%/45%

Gymnastic WOD/Metcon
Emom 10-14
odd : bar muscle ups x 1-6 reps
even : drag rope double unders x 20-30 seconds / double unders x 30-40 seconds

rest/prepare for 8-10 minutes and then

For time
25/20 calorie row (masters 45+ 23/18 cal)
5/4 rope climbs
10 db squat snatch @32.5/22.5kg (27.5/17.5kg)

rest 3 min

10 db squat snatch @32.5/22.5kg (27.5/17.5kg)
5/4 rope climbs
25/20 calorie row
time target per set is sub 5 min
(masters/scaled 4 rope climbs)

rest/prepare for 8-10 minutes and then
For time
1000/850m ski
15-30m hs walk / take 2-3 times 15-25 sec hs hold against wall/free hs hold etc...
800m running or 2000/1800m bike erg
15-30m hs walk / take 2-3 times 15-25 sec hs hold against wall/free hs hold etc...
1000/850m ski
Keep moderate pace on cardio and try work semifast with gymnastics