Warm Up
3 rounds
1 min bike erg
5 inch worm + push up
6-8 strict chin ups / banded chin ups
2 wall walks, controlled all the way + :30 plank hold

Strenght
Speed Bench Press 6x2reps @60-65%
perform 3 weighted strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min
Seated barbell strict press 3-4x6-8 reps (keskipainolla, joka liikkuu ylöpäin hyvin
eikä punnerrus ala hidastumaan)
rest 2 min

Metcon
For Quality 6-8 round at treshold pace (eli mukavalla perusreippaalla tahdilla)
24/20 calories bike erg (masters 45+ 20/16 calories )
8-12 ghd sit ups
8-12 pistol squats (scale pistol squats someway if needed, bench/band etc)
8-12 kipping hspu
8-12 c2b or kipping pull ups

Optional Accessory Work
3x8-12 strict dips
3x12-15 weighted ghd back extensions
rest 1.5-2.5 min bwn sets