Basic Endurance 60 minutes:

20 min Bike
20 min Ski
20 min Row

3 Sets For Quality:

:20 Second L-Sit (kahvakuulien päällä)
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat, moderate

1RM Weighted Pull-up

6 interval 3' ON + 2’ OFF

21 Abmat Sit Ups

15 KB Sumo Deadlift High Pull @32/24kg

12 Pull ups

max reps Push Ups

4 Round not for time of:
Rope Climb 3 reps
Standard Push Ups 25/20 reps

On the 2:00 x 5 Sets:

16m Handstand Walk
3 Hang Power Cleans

Aim is to build to a heavy triple over the five rounds.

"BlooDThirsty"

AMRAP 12:
12/9 Calorie Ski
12 Deadlifts 70/50kg
9 Hang Power Cleans 70/50kg
9 Strict HSPU

20min EMOM

A) row
B) 5 burbee +15 air squat

Moderate pace / bpm 75-80%

Bench press 3rm
+
Partner wod, alternate exercises
15min amrap
40 DU
20 push press 42,5/30kg
10 CTB

Kyykky 4x8x60%

Askelkyykkykävely käsipainoilla x 4 kelkkasuora edestakaisin

Sivutaivutus 3x15-25/puoli

SitUps 3x15-25