6 x 5 min ON/1 min OFF

A) 600 m run
Max cal ski in remaining time

B) 600 m run
Max cal bike erg in remaining time

RPE 5-6

4 rounds for quality
10-15 ring rows
10-15 ring push-ups/kneeling
8-10 ring rollouts

3 rounds, each for time
7 cal echo bike
15 pull-ups/ring rows/C2B
7 cal echo bike
15 alt. DB snatch
7 cal echo bike
5 x 1 push up + 2 shoulder taps

Rest 2 min between rounds

Back squat

1. Max set @85%
2. Max set @80%
3. Max set @75%

Back squat 5,5,3,1

5x90s
Voimakääntö+etukyykky+rive+työntö
15,25

Rive veto stopilla pp + rive + työntö 1+1+1
25,30,35,40,44,45,45

Tempaus pp+tempaus 1+1
15,25,27,29,31

Etukyykky kolmoset
45,55,65

Mini dt + nopeat vatsat

Front squat 3 x 3 85%

Bench press 3x2

1 ¼ Back squat 4x5 reps

-one ub set, max reps