30-20-10
Käsipainotempaus
Hyppy käsipainon yli

1A) Shoulder press 3x1x95%
1B) copenhagen plank 3x(30s+30s)

EMOM 12
minutes 1-4
3 burpee
3 thrusters 50/35
minutes 5-8
3 burpee box jump
3 thrusters 50/35
minutes 9-12
3 burpee box jump over
3 thrusters 50/35"

700m bike erg
then
5 box step up 22.5/15kg
10 banded KB swing 16/12kg
7 MU ring row

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In 20 min find your daily max for
Deadlift

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mark 3 of your heaviest successful lifts

4 RNDS for quality
8 scapular pull up
12 Mu ring row
12 banded plate step up
3 banded wall walks

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0-10min
10 Kasakkakyykky kierolla
8 Jeffesson curl

10-20min
10/10 Tuulimylly
10 Kepin muljautukset vastsamakuulta

20-30min
5/5 Lonkan aktivointi 90/90 asennosta
5/5 Yhden jalan maastaveto kuminauhalla

30-40min
10 Lapaveto roikkuen
5/5 Rintarangan kierto seinää vasten

Bench press 4-3-2-4-3-2

Strenght
Back Squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93% (add + 2.5-5kg compared to last time we did this. If the quality of the squats
werent that good last time, face the truth and use maybe even lighter weights / same weights that last time) We want to perform squt that way than there will
be always 1 rep to tank after last rep you did. Keep this in mind, i dont say that you shouldnt try hard but dont go all out)
rest 3 min bwn sets

Bench Press 5reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min bwn sets
same thing, +2.5-5kg compared last time you did this!

For time :

Bike 5000m
Row 2500m
Ski 2000m
Bike 2500m
Row 1250m
Ski 1000m
Bike 1250m
Row 600m
Ski 500m

Giant Sets every 4:30 x 6

6 Bench Press 70%
Max reps strict pull ups ( Unbroken )

result is pull ups