1-2 lähestymissarjaa.
Lepää sarjojen välissä 45-60s.

1x2000m row
2x1000m row

2000m= pk2, first 1000m = vk1, last set vk1-vk2) (rest= very easy biking, damper 1)

rest 3min between sets

3-4 sets:
6 Strict Pullups (weighted if possible)
12 DB Spider Curls
- Rest 90-120sec btw sets

3-4 sets:
10 Double DB Standing Bent Over Row
10 Cable Lat Pulldowns – Neutral Close Grip
- Rest 90-120sec btw sets

Every 2min x 5:
5 HSPU + 5m HS-walk

3 rounds for quality:
8/8 1-Legged DB RDL
10 Strict Hanging Leg Raise
10 KBS (RU)
1min Plank
20+20m KB Filly Carry
1min Sorenson Hold
- Rest as needed

5 sets of Deadlift
1 @90%
- Rest 35-45sec
5 @65%
- Rest 3min

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
3 rounds for time:
200-m ergo
21 KB Swings
12 ring row

4 rounds:
40 DU
20m Skillmill Sled Push (10/9)
10 Alt. Single Leg Cross T2B (5 each leg)
6 Alt. SA DB Snusters 22,5/15kg
- T2B: Toes touch the bar outside the opposite hand

40 Rounds for time, IGYG-style (20 each):
6cal Ski / AB (alt. each round)
4 Burpees
2 High Box Jumps 80/60cm
1 Squat Clean 60/42kg