For time:

Ski 2200/2000m
50 Pull Ups
Bike 4000/3600m
40 HSPU
Row 2500/2200m
30 Pistols

• 2x
  60s. Row
  8-12 One Leg V sit up
  8-12 Air squat
  6-10 Ring Row
  6-10 Push up

• 2x
  30s. Active shoulders (handstand)
  30s. Kipping swings
  30s. Hollow rocks

• Mobility...

• Work on: Shoulder press

Emom 40 mins

1: 6-6 snatch
2: 10 russian swing
3: 5-5 clean & press
4: 10 goblet squat
5: 20 sit-up

5-4-3-2-1
RC
CnJ @ 55-60-65-70-75

For time
800m run/1000m row/ 1600m bike
60 Wallballs
50 pull-ups
40 bar facing burpees
30 power snatches 95/65

3 rounds
10/8 cal bike or row
10 air squats
10 Cossack squats

Backsquats
E2MOM x 5
5 @ 70%
4@ 75%
3@ 80%
3@ 82.5%
3@ 85%

20 min AMRAP
- 8 x Käsipaino kyykkyä
- 8 x Kahden käden rive
- 8 x Käsipaino punnerrus
- 8 x Käsipaino Tempaus (Vuorokäsin)

Kirjaa kierrokset ylös.

• 2-3min. Row/Bike/Run

• 60s.: Up/Down dog

• 60s. Spider lunge w/ twist

• 60s. Scale w/ stretch

• 2x
  8 Qoblet squat
  8 KB swing
  8 Qoblet Reverse lunge

• Mobility...

• Work on: Back squat

Pullup 5x5 reps, then max reps without weight

Deadlift 5x5 reps, then max reps @ 80%