Tabata Single Arm KettleBell Shoulder Press,
20 sec work (count) and 10 sec rest for 8 rounds
alternate arms (4 rounds per arm)

For 40 minutes:
1000/800 m ski
40 sit ups
1 min rest
1000/800 m row
25 KB swings
1 min rest
2000/1500 m bike
40 double unders
1 min rest

mahdollisimman raskas 1 toiston valakyykky

27/21/15/9/3

Rows cals
Burbees

TIMES TO BEAT

Beginner athlete: 14min 17sec
Average athlete: 11min 55sec
Advanced athlete: 9min 32sec
Elite athlete: 7min 9sec
Regional athlete: 6min 12sec

Huolto

EMOM 15
Min 1: 15/13 Cal row
Min 2: 9 Thruster @43/30kg
Min 3: 7 bar facing burpee

Overhead Squat: 6 x 3. Rest 90s.
– Add weight each set working to a challenging set of 3
– Optional: Work on technique not worrying about adding weight

Puijolle rappuihin!

2A) lunges 4x10x40% of 1RM back squat
2B) KB shoulder press 4x(6+6)
3A) weghted plank hold 3x1 min
3B) russian twists 3x20

YOU GO I GO AMRAP 40min:

200cal row
100kpl wall ball
100kpl thruster (40/30kg)
100kpl box jump
100kpl shoulder to overhead (40/30kg)
100kpl bar over burbee
MAX. abmat