Warm up
EMOM 12 (work 40/rest 20s)
1) Row
2) ring rows
3)KB press (KB on väärin päin)
4) Ulkokierto kuminauhalla 20s e/s

4 rounds of quality
A: 10-12 x DBL DB bent over row (rpe 7)
1min rest
B: 10-12 x DBL DB push press (rpe 7)
2min rest

A)
2x alternating
A) AMRAP 3
3 sHSPU
6-8 sT2B
B) 3 min easy bike/row/ski (Zon3/green)

B)
2x alternating
A) AMRAP 3
3 x kHUPSU
4 ring/bar MU or 8-10 butterfly pull up
B) 3 min easy bike/row/ski (Zon3/green)

C)
2x alternating
A) AMRAP 3
17/12 cal Assault bike
20m x farmers carry 32+/34+kg
B) 3 min easy bike/row/ski (Zone4/yellow)