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4 x 200 m row (molemmat soutaa neljä kertaa).

E2M for 16min Kipping/MU practice, alternate exercise
1:Beginner: jumping straight arm pull down x5-10

Intermediate: feet elevated belly button 2 bar x3-5

Advanced: hip 2 bar x3-5

2: 10 partner back extensions + 10sec isometric top hold
+
20min emom
Odd row 200/150m
Even 1 round Cindy= 5 pull ups, 10 push ups, 15 squats
If you have 20+ rounds on Cindy try to add 1 pull up, 2 push ups 3 squats each round.

Max calories in 20 minutes

Every 2 minutes for 40 minutes (4 sets):
Station 1: row for meters
Station 2: walking lunges for meters
Station 3: rest
Station 4: bike for calories
Station 5: 30 s hollow hold + 30 s wall sit

Eilinen/
Lepo

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
3 strict press on the min for 8 mins

WRK(24)
:35 on :25 off x6
lunge w/curls 25/15 or 35/20-
v-ups
devil's press 25/15 or 35/20
100m run

Opt(15)
3:00 on 2:00 off x3

Finisher
60 knee tap crunch
1:00 samson stretch

Three sets of three reps per side of turkish get ups.

3 x AMRAP 5'
6 Power Snatch @50/35kg
8 Burpee Box Jump Over @60/50cm
32 DU
2' Rest "

Ring row 4x15

Dual db strict press 4x8