Ring Dip

6-5-5-4-3
Built up AHAFA
90s. rest

10 Rounds For Time
25 Double Unders
6 Seated Double Dumbbell Strict Press 22,5/15kg
4 Lateral DB burpees

EMOM10
0-5min: 3 Rinnalleveto polven päältä + 3 Etukyykky + 3 Vauhtipunnerrus
5-10min: 2 Rinnalleveto polven päältä + 2 Etukyykky + 2 Vauhtipunnerrus

Run 400m or row 500m

Then barbell warm up
5 Deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat

Clean and Jerk
EMOM x 10
1 clean and jerk

*increase weight for quality

Basic Condition 75 minutes

20-22-24-26-28-30-32..... Calories
Ski
Bike Ergo
Row
*every 5 min. 5 Strict HSPU

8x 20s. ON / 10s. OFF
Hollow rocks

For Time:
30/24cal Row
15m /Arm OH Walking Lunges 20/15kg (L+R)
15 Box Jumps 60/50cm

24/19cal Row
12m /Arm OH Walking Lunges 20/15kg (L+R)
12 Box Jumps 60/50cm

18/14cal Row
9m /Arm OH Walking Lunges 20/15kg (L+R)
9 Box Jumps 60/50cm

For Time:
3 Rounds of:
15 WB
10 Alt. DB Hang Snatches 25/15kg
1 Peg Board

Rest 3:00

3 Rounds of:
10 WB
5 Alt. DB Hang Snatches 25/15kg
1 Peg Board

Find pull up 5 RM

Back squat 5*5
Bench 5*5
3* 12 lunges & 15 squats
3 * 3-8 pull ups & 10-20 push-ups
3 *1 min Wall hold & 30 banded pull-apart