Warm Up
2 min ski + 2 min bike erg
then 2 rounds
10 hand released push ups
:30 push up plank hold
10 strict pull ups
:30 active bar hanging

Strenght
Military Bench Press 4x5reps@60-65-70-75%
perform 1-2 legless rope up/down
rest 3-4 min bwn sets

Metcon at 80-90% effort
2 sets
2 rounds for time
4-8 ring muscle ups / bar muscle ups / burpee c2b pull ups
12-16 front rack walk lunges @16/24kg's
16/20 calorie ski erg
take 10-20 sec break after each movement, keep ski moderate pace. time target per set is 6-8 minutes
rest 1:1 bwn set
voit tehdä esimerkiksi ekassa setissä ring mu ja toisella setillä bar mu.

Optional Accessory Work
2-3 sets
5-10 jefferson curls with light kb
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk