AM: 70 min
1.Aerobic work
A. PK1 - PK2:
2 x 6000m Row
- 0-3000 m: 24 SPM
- 3000-5000 m: 26 SPM
- 5000-6000 m: 28 SPM
Set 1: 28.30, 2.22.5/500 m, 139/158
Set 2: 28.26, 2.22.2/500 m, 147/164
10 min mobility work

PM: 135 min
Warm up EMOM10

1.Gymnastics
A. Butterfly pull up practice for 20 min
- 9 9 8 8 reps

B. Butterfly chest to bar practice for 15 min
- 5 sets

C. Every 2 minutes for 12 minutes:
Max Unbroken set of butterfly pull ups
Recovery bike the remaining time
- 12 13 11 10 9 9 = 64 reps
- Total of 100 butterfly pull up

D. 30 m HSW

2.Strength
A1. Strict Pause Handstand push ups
4 x 3 w/ 2 s. pause as low as possible
- Abmat
A2. Single arm bent over row
3 x 6 + 6 (Heavy!) - 35 45 45 lbs

B. 4 sets:
5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
15 Hollow rocks
30 Bent knee heel touches
- Rest 90 s.

3.Sled sprints
7 rounds:
10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
10 s. rest
10 s. all out sprint
- Rest 3 min between sets