With buddy 50min quality time

20 min Bike
One biking other 2 rds of "cindy"ish
5/5 single arm ring row
10 scap push up
15 squat with light weight in front with straight arms

20 min ski
One skiing other 2 rds of ;
5/5 single arm kb bottom up press
10 seated row with band
15-30s dead hang

10 min finisher
Plank hold & squat hold
One holds plank, one in bottom of squat
Alternate as you like

2 kierrosta

Juoksu korttelin ympäri
100 istumaannousu
2 km soutu/hiihto tai 4 km pyörä

1A) SPLIT JERK 4x6x55%
1B) V-UPS, EXPLOSIVE 4x6

AMRAP 12 min
3 Strict Handstand Push-ups
12 DB Hang Power Cleans @2x22,5/15kg
3 Rope Climbs
12 DB Push Press
Goal: 3+rounds

Extra:
Upper-back Triset
3 x 10 each position.
- band pass through
- banded face pull
- banded pull apart
Use red band
60s rest

Superset!
A1) Strict Chin ups
5 x 6. Rest 45s.
– add weight if needed
– add 3-5 reps to last weeks total volume

A2) DB Floor Press
5 x 10-12. Rest 45s.

1000/750m Row
200 DU's
800 Meter Run
50 Burpee Box Jump Overs
2000/1500m Bike

(Time cap: 25min.)

4 rounds for quality AHAFA

8-10 1-arm DB row
8-10 seated DBL DB strict shoulder press
8-10 bulgarian split squat
- push the weight
-RPE 8.5

EMOM 20

1) 15/12 cal assault bike
2) 12 GHD sit up
3) 10 DBL DB Thrusters @ AHAFA
4) 12 DBL DB DL @ AHAFA
- use same DB's trough out the emom
- if GHD is not possible -> swiss ball pikes, use medball ( no pull ups)

A) Front Squats
3 x 4 @3-5% heavier than last week, every 90s.
– Goal: Max speed on each rep

B) RDL
3 x 10-12. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 2,5-5kg heavier than last week

strength

Incline bench press
6-6-6-6-6-6

accessory

3 sets of
8-12 single arm DB bench
Sub max inverted rows (barbell on rack)
Max rep ring bicep curls

workout

5-4-3-2-1
Heavy power clean (novice 3*KB swings)
3-6-9-12-15
Burpee pull ups

pump

100 banded straight arm lat push downs each arm