Barbell bent over row 4x10 reps

45-60min easy aerobic pace:
Run / Swim / Bike

rive + työntö

3x (1+1)@75%
3x (1+1)@80%
2x (1+1)@85%

polvenalta riipusta työntö veto + rive

6 x (3+1)@75-85%

Raakatempaus

6x1@60-75%

EMOM 8

3 ring mu -> 3 bar mu -> 5 c2b -> 6 pull ups

5 2-minute rounds of:

• 10 thrusters
• 200-m row
• Max-rep thrusters

Rest 3 minutes between rounds.

Men 95 lb.
Women 65 lb.

Tempausotteella Mave 3RM

Takakyykky
5x5@75%

Shoulder press 3RM
1xmax @ 80%

A: 6min amrap:
200m run
Burpees x15
Rkb swing x10
3min rest
6min amrap:
Row for cal
3min rest
6min amrap:
200m run
Burpees x15
Rkb swing x10

Thruster 5x7.

5 Rounds of:
Run around the box
6 Burpees
8 Toes-to-bar
10 KB Swings 32/24kg

then

5 Rounds of:
5 Pullups
10 Wall Balls
15 Squats
20 Situps

then in the remaining time (30min time)

AMRAP of:
3-6-9-12-......
Handstand Pushups
Ring Dips
Pushups

3x
alt.
5/5 Double KB Front Rack Box Step-Ups
10 Rower Rollouts