10 rounds:

6 min C2 bike
Rest 90 seconds
6 min row
Rest 90 seconds

Buy in
50cal row (both)

Then
90 pullup
60 box jumps overs
30 wall walks
60 devils press
90 push

Start, finish and after every movement perform 50m front rack lunges w/ 2x DB (20lb) (both)

Buy out
50 cal row (both)

Amrap 5'
15 cal bike erg
12 ctb
9 front squat 60kg
Rest 5'
Amrap 5'
12 cal bike erg
9 ctb
6 front squat 70kg
Rest 5'
Amrap 5'
9 cal bike erg
6 ctb
3 front squat 80kg

20 x 30 sekunnin kierroksia. Joka kierros 5-10 ilmakyykkyä.

5x3 /3min
90-95%

Tabata: Hollow hold

Backsquat 5x3 / 3 min
90-95%

A: 8min emom
3x clapping push ups
B: Bench press 3x5, amrap sista setet
C1: strict chin ups 3set
C2: SA Kb press 3set
D: tricep press ups 3set
E: DB skull cruschers 2set

Band Pull Aparts from different positions
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

Air Bike or Bike Erg Warm Up
1:00 easy @60-70% effort
:30 moderate @70-75%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press