Warm Up
1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg and bike erg/assault runner (so 3min warm up on each machine)

WOD (kardio sessio lämmittelyineen/pikku mobilityineen 40-45min) huilaa 5-10 min ja aloita nostelut + ota energiaa
2 sets
15/20 calories of row (mod/fast)
rest 1 min
12/16 calories of row (fast)
rest 1 min
9/12 calories of row (faster)
rest 1 min
15/20 calories of ski (mod/fast)
rest 1 min
12/16 calories of ski (fast)
rest 1 min
9/12 calories of ski (faster)
rest 1 min
15/20 calories of bike erg or assault runner (mod/fast)
rest 1 min
12/16 calories of bike erg or assault runner (fast)
rest 1 min
9/12 calories of bike erg or assault runner (faster)
rest 1 min

Masters 45+/Scaled
eli ensin soudat 15/12 cal, lepo 1min, soudat 12/9 cal, lepo min ja soudat 9/7 cal ja lepo 1. -> ski erg next

MOD/FAST = n.12-15 min pace
FAST = n.7-10 min pace
FASTER = n.4-6 min pace

Strenght
Flat Foot Snatch Pull + Hip snatch @ 35-50%x3x2+2reps
snatch high pull + hang Snatch + snatch @65-85% x 1+1+1 reps x 4-6 sets

Tall or Hip Squat Clean+split jerk @35-50% 3x2+2 reps
Power Clean + Hang Squat Clean + Split Jerk @65-85% x 4-6 sets

Accessory Work
3 sets
10-15 standing trunk twits with banded (pause 1s each rep) (alaviistosta yläviistoon)
40-60sec bear hug sandbag walking
rest 1-2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching