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 45-50min) huilaa 5-10 min ja aloita nostelut + ota energiaa
2 sets
24/30 calories of row (mod/fast)
rest 1 min
20/25 calories of row (fast)
rest 1 min
16/20 calories of row (sprint)
rest 1 min
24/30 calories of ski (mod/fast)
rest 1 min
20/25 calories of ski (fast)
rest 1 min
16/20 calories of ski (sprint)
rest 1 min
24/30 calories of bike erg or assault runner (mod/fast)
rest 1 min
20/25 calories of bike erg or assault runner (fast)
rest 1 min
16/20 calories of bike erg or assault runner (faster)
rest 1 min

Weightlifting
Every 2 min for 8 minutes
1 legless rope climb or normal climb + 3 Power or squat snatch @65-75%
rest couple mins
Every 2 min for 8 minutes
1-2 rope climbs + 2 clean&jerk @65-75%
rest couple mins

Optional Accessory Work
3x3 snatch pull @95-105% of 1rm Snatch
rest 1-2 min bwn sets
3x3 jerk dips from rack @95-105% of 1rm split jerk (4-5 sec alaslasku asento säilyy ja siitä lantion ojennus eli dippaa, mut
tanko saa pysyä räkissä ei tartte pompautttaa irti rinnalta)
rest 1-2 min bwn sets

Accessory Work
2-3 sets of : 12+12 banded standing trunk twits + 12+12 copenhagen plank dips ( jalat koukussa, lantio ei ojentuneena)

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