1. 75 pistol squats with 8kg KB, timecap 8min
2. Then at 8min, start part two:
3. 40 devil's press at 24kg KB

Write time or reps of #1 as a comment

For time
1000m row
50 Thrusters (20/15kg)
30 Pull ups

skaala 1
800m Row
50 Thrusters (15/10kg)
20 Pull Ups

skaala 2
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows

Deadlift 2x6, 2x4, 2x2

For time:

• Compete each erg before moving to next erg
• Rest 1min between every set

1. Row: 30 - 20 - 10 cal
2. Ski: 30 - 20 - 10 cal
3. Bike: 30 - 20 - 10 cal

STRENGTH

3RM in Bench Press

RPE 5
Use spotters and perform legit reps!

• E3M
• Front squat 3x3, 2x2, 1x1

For time:

• Compete each erg before moving to next erg
• Rest 1min between every set

1. Row: 30 - 20 - 10 cal
2. Ski: 30 - 20 - 10 cal
3. Bike: 30 - 20 - 10 cal

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time