Penkki 3x85%, 2x90%, 1x95%

KapeaPenkki 3x6x70-80%

Vipunostot maaten 3x20
Band-pull-aparts 3x20
-superina

3 rounds:
15 Side Bends L+R
20 russian Twists (2=1)
1min Forearm Plank
- Rest as needed

SKI ERG

Start with 3 cals and add another 3 each minute.
No rest between rounds

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When you fail at performing the correct number of cals in 1 minute take 1 minute rest and do it backwards until you reach 3 cals again

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At the end perform the highest number of cals you did at an easy pace (just for fun)!

7:00 Mobility + Core Workout
8:00 Shoulder Press + Row + Metcon ( 5.11.2025 )

1min ON / 1min OFF x 6 (12min):
5 Hang Clean & Jerks / Hang Snatches 45/32kg
Cal AB / Ski
- Alt btw barbell movements and Erg each minute
- Score total calories

-15-20s l-sit hold

Score: total time

-diffrent drills for DU’s

optional c2b strength: 3/3

3x
12 one arm db row
8 horizontal ring row (jalat boxilla)
5 negative strict c2b (hyppy ylös ja jarrutus alas)

3 rounds:
1min Sorenson Hold
:20-:30 Dip Hold (on the bottom)
- Rest as needed

2 Shoulder Presses + 2 Push Presses
- Start @55-60% 1RM Shoulder Press and build to days heavy
- Rest as needed btw sets