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

2 Sets
5 Pause Bench Press + 5 Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti: 5+5/3+3/1+1 sit uus kierto
Set 1: 68%
Set 2: 78%
Set 3: 88%
Set 4: 71%
Set 5: 81%
Set 6: 91%
Set 6: 75%

Metcon
15-12-9-6-3 reps
Parallette HSPU or deficit hspu (men 10-20kg plate + abmat / women 20-30kg plate + abmat) (jos puiset parallettet niin sit vaan ne)
Double Dumbbell Deadlifts @40/30kg's / masters 45+ = 32.5/22.5kg's
time target sub 10 minutes ( 45 hspu and 45 deadlifts) (scaled reps 12-9-6-3 reps)
parallette hspu jos teet nii hyvä ois olla sellainen 5-15 cm deficit siitä kahva yläpinnasta maantasalla/abmattiin.
voi myös treenata ihan plate päältä. sellainen skaalaus että maks menis 3 osaan 15 ja 12 toiston sarjat.

Accessory again
3 Sets
:15-30 tuck hold on parallettes
:30 banded side plank clamshells R/L
rest as needed