Warm up,8min:
1:00 machine -> vaihtele
6 scap push up
3 push up to down dog
12 bird dog
3+3 spider
6 air squat-> 2kierros ask.kyykky paikalla->3kierros liikkeellä

2000m bike erg
3 rounds:
10 ring row
5 push up
10 mountain climber/bird dog

600m row
3 rounds:
10m walking lunges
10 air squat
5 burpee over line

1000m bike erg
3rounds:
5+5 one arm db thruster
10 db sit ups/painonsiirto lankussa
5+5 one arm db swing

600m row