Takakyykky 5 x 3, nousu 80%

EMOM 3
1. 25/20 cal row
2. 10 Burpee over rower
3. 20/15 cal row

In 20min:
Find your 3RM Deadlift
- increase weight after each set
- try to hit 95% of 1RM

EMOM 6
1) 8 Kettlebell thrusters 24/16
2) 12 Strict narrow push ups

9 Intervals (3 of each, alternering)

New Interval every 4th minute

A) 90sec Row + Sled Push

B) 60sec Assault Bike + 10 DB Snatches

C) 60sec SkiErg + 10-15 GHD Situps

Chipper time
For time!
30 T2B
30 Air squats
30 Pull ups
30 Double unders
30 Push ups
30 Sit ups
30 Box jumps
30 Burpees

Every minute do 3 burpees. Workout starts with burpees.
Last 30 burpees are 30 burpees. Still do 3 extra every minute ;)

7x tasajalkaa pituus, ei täysillä

Rowing
6x30sec (1min rest)
5x45sec (1:30min rest)
4x60sec (2min rest)
+
30sec ME Cal. Assault Bike

"Arms + Abs Finisher"
As fast as possible:
50 Reverse Barbell Curls
50 Barbell Curls
50 Hollow Rocks

*Use 15/20kg bar