Warm Up
2 rounds
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 hollow rocks
1.5 min easy ski erg

Strenght
Z-Press with Barbell 3x10 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
build 10rm, 1 very hard set!
rest 2-3 min bwn sets
Strict Dips 2-3x6-10 (controlled down 1-2 sec , pause at bottom and up)
rest 2-3 min bwn sets
Barbell row + single arm elevated plank row with dumbbell 3x12reps + 12/12 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Accessory
3-4 supersets of :
8-10 strict chin ups + 8-10 heavy russian swings
rest 2 min bwn sets

Accessory&skill efforts
3-4 sets
10/8 calories ski @ fast pace (10-15 min pr pace)
10-15m hs walking / 3-4 wall walks
rest 2 min bwn sets