Warm up
3 min air bike + 3 min ski erg (add speed during work)
then

2 sets
10+10 single arm db bench press
10-15 ring row
10 scapula pull ups
10-15 hollow rocks
3 wall walks

Strenght
Pause Bench Press 4x3 reps @77%+ of 1rm. (should have like 1-3 reps in tank)
PAUSE Weighted CHIN ups 4x3 reps @50-60% of 1rm. (should have like 1-2+ reps in tank) (PAUSE FOR 1-2 SEC ON EACH REP AT TOP)

Metcon ( 1min on / 1min off
3 rounds of
1 min of : fast air bike / 1 min rest (goal calories for me 16-20 and women 12-16) DONT SPRINT CALORIES, FOCUS KEEP FAST PACE ENTIRE MINUTE.
emom 2: 2-7 bar/ring muscle ups / banded bar mu or 4-6 c2b + 4-6 ring dips
1 min of : fast air bike / 1 min rest
emom : 4-6 parallette/deficit hspu
TARKOITUS OLISI SAADA AINA UNBROKEN / KATKEAMATON SARJA TOISTOJA

Accessory Work
3 sets
8-12 double db reverse flyes with pause at top (light weight)
8-12 double db bicep curls
8-12 double db french tricep turns
rest 30-45sec bwn movements and 2-3 min after full round.

Cool down
2-3 min light cardio
1 min russian baby streching
10-15 banded pass throughs
30s tricep strech R/L
30-45s bicep streching againts wall R/L