Warm Up
2 rounds
2 min ski erg, 2nd round air bike @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
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 6+6/4+4/2+2 ja sit uus kierto
Set 1: 60%
Set 2: 70%
Set 3: 80%
Set 4: 65%
Set 5: 75%
Set 6: 85%

Gymnastic WOD/Metcon
Emom 10-14
odd : ring or 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

Intervals
2+2+2+3 min on / 1 min off
13/10 calories ski erg (masters 12/9)
13/10 c2b pull ups or pull ups (cap 1.5 min) so minimum 30sec of hspu on first 3 sets.
max reps of handstand push ups (strict or kipping)