For Time:

10-1
Ring Mu
1-10
Double Kettlebell Push press 2x32/2x24kg

EMOM 15'
1: Max.cal row
2: 15 USA Swing

3: 15-10 Push up

• If you reach 90/70 calories on the rower you finished the workout

Deadlift 5x5

For Time:

30-20-10
Cal Ski
5-4-3
Bar Mu

Foam Roll - Quads x 60s each
Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Maastaveto 8x1x80% (2-3min palautukset, mieluummin lähempänä 2min)

Suorinjaloin maastaveto 5x6x50-60% (maastavedon maksimista)
-kapea jalka-asento
-jokainen toisto lattiasta
-seiso itse noin 5cm korokkeella

Jalkojen/polvennostot roikkuen 5x12-20

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock

RPE 3 to 4

AMRAP 20

21 Thrusters 42,5/30kg
15 Chest to Bar
9 Strict HSPU

Mobility/Open gym

AMRAP 18

Row 750/700m
50 Du´s
8 power clean, Start @50%, add every round 5/2,5kg more