Warm Up
3 rounds with ski erg 40s easy / 20s mode/ 10s fast / rest 20-30 sec bwn.
then
Some short upperbody mobility
then
10+10 arm circle slowly with 1.25/2.5kg plate on hand
10 reverse snow angels
3 wall walks
15-20 barbell bench press
15-20 ring row
5-10 burpee pull ups

Strenght
Pause Bench Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
PAUSE Weighted CHIN ups 3x5 reps @40-45% of 1rm. (should have like 3+ reps in tank) (PAUSE FOR 1-2 SEC ON EACH REP AT TOP)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.

Metcon (will be like 80% effor treshold)
3 rounds, go every 2 min for new set/movement
1,5 min: Run or bike erg @ moderate pace
2-minutes: 3-5 bar muscle ups or 3-5 c2b + 3-5 ring/normal dips, go new set every 40sec (0.40.80s)
1,5 min: Run or bike erg @ moderate pace
2-minutes: 3-5 parallette/deficit kip hspu , go new set every 40sec (0-40-80s)
TARKOITUS OLISI SAADA AINA UNBROKEN / KATKEAMATON SARJA TOISTOJA ALLE 40SEK VÄLEIN.

Accessory Work
3 sets
5-7 DOUBLE DB DEVILS PRESS @2X DUMBBELLS
2-4 ROPE CLIMBS
Rest 2-3 min bwn sets
push hard when going, find the right pace for hitting new rope climb

Perform 30-50 reps of bench dips and 50-70 banded bicep curls after devils press / rope climbs.

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech