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

4x
Super set
12 toes on the plate DL
12 step back lunge
@ DBL DB AHAFA
90s. resp

Back squat 4-3-2-4-3-2

Kyykky 3x1 (75-80-85%)

Penkki 3x3x75%

Penkki 2x20x40%
-1.sarja kapea ote, 2.leveä ote

Accessory Work
3 sets
20 weighted box step ups (2 dumbbells of farmers hold, increase weight each round, but use weights which wont make your moving slow or effortless)
10+10 windmill @5/10kg plate
20 cossack squats
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min quad strech
1-2 min glute strech against box
1+1 min calf streching