AM: 60 min
Warm up for 5 min
A. Rowing 8 x 1000m
- Rest 2min between
- VK1, tasainen vauhti läpi
1) 2.11.3/500 m, 152/165
2) 2.09.9/500 m, 161/174
3) 2.09.8/500 m, 166/178
4) 2.09.8/500 m, 169/181
5) 2.09.7/500 m, 171/181
6) 2.09.6/500 m, 171/181
7) 2.09.8/500 m, 174/183
8) 2.09.1/500 m, 174/183
Cool down for 5 min

PM: 120 min
Warm up EMOM14 + 20 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 2 3 3 3 3 3 2 1 x x = 21 BMU

2.Weightlifting
A. Barbell warm up
B. Every 2 minutes for 16 minutes:
Pause squat clean + Low hang squat clean
- Build to heavy

3.Strength
A. Front squat 3x1 @ 87% - 76 76 76 kg
-Rest as needed

B. 3 sets:
10 Strict toes to bar
10+10 Side hollow rocks
Rest 60 s.