Warm Up
2 rounds
1-2 min steady pace jog
5-10 burpees
10+10 suitcase deadlifts @12-16/16-24kg
10+10 single arm floor press
15-20 hip bridges
5-10 scap pull ups (2s pause)
15-20 ring row
5+5 squat strech
10-15 banded pass throughs

Strenght
Bench Press 5x2 reps @80-85% of 1rm (should have like 1-3 reps in tank)
Weighted Pull ups 5x2 reps @50-60% of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.
GO new set every 2-3 minute.

Metcon (will be like 80% effor treshold)
3 rounds
2-minutes: Run or AIR BIKE @ easy pace
2-minutes: 5 –10 Chest to bar pull ups OR 5-10 Pull ups, Go every 40 sec (dont start out too hot) (tarkoittaa siis et 0, :40 ja 1.20 kohdalla teet 5-10 toistoa)
2-minutes: Run or bike erg @ easy pace
2-minutes: 5-10 Strict handstand push ups OR 5-10 Kipping handstand push ups, Go every 40-seconds
TARKOITUS OLISI SAADA AINA UNBROKEN / KATKEAMATON SARJA TOISTOJA ALLE 40SEK VÄLEIN.
You can do this like first 2 sets c2b and 2 sets pull ups or 2 sets shspu and 2 sets kip hspu. The way you need, choose it.

Accessory Work
3 sets
8+8 ATG Split Squats (take extra weight now)
12 Incline DB Bench Press
3-4 rope climbs
rest as needed

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