Winter version of good old "Helen":

3 RFT:
500/400m row
21 kbs
12 pull up

15 min amrap

• 30 sec Erg @85%
• 2/4/6/8/10… Thrusters 2x24kg kb

each 10 sec on the Erg counts as 1 rep

-20 back squats for time, 88% of 1RM

On the minute 30 - 40 ( 6 - 8 ) rounds

Minute 1 : Bike Erg Calories
Minute 2 : 12-20 Strict Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : 12-20 Strict Ring Dips
Minute 5 : Rest

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

For time:
10-15-20-25-30-25-20-15-10 cals
-Row
-C2 bike
-Ski

TC40

DB Bench press
5 x 10-12
As heavy as form allows. You have to pause for 1 sec in the bottom position.

DB OH Triceps extensions
3 x 8. As heavy as form allows.

Quality 4-6rounds:

A)Rowx250m (fast pace)
B)Sledpushx40m (moderate weight)
C)KB Deadliftx10 (Heavy bells)
Rest 2min between sets

"Some Fortitude II"

Emom15:
A) 9-12 cal row
B) 9-12 burpee / up & down
C) rest

Target: work 40-50s per minute. Tailor reps/cal accordingly.