6 squat clean
10 box jump
12 trx rutistus
15 hollow rock
20 cross crunch
20 mountain climbers

Overhead Squats

2min ON / OFF
1. 55rpm
2. 60rpm
3. 65rpm
4. 70rpm
5. 75rpm

OFF = easy pace
Post total calories

75 min
Warm up for 15 min

1.For time: 5000 m row
Total time: 21.03.4, 2.06.3/500 m
Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
HR 179/193
Spm 25

2.Cool down
- 15 min easy bike

3.Accessory
A. Accumulate 30/side of 90-90 Hip rotations

B. Accumulate 30 reps of Prayer stretch

C. 2 min/side of Pigeon stretch

D. 2 min of Forward fold

EMOM 16'
1: Burpee Tire flip
2: Air bike
3: Sled pull
4: Plank to Push up hold

• 45" work, 15" rest

Kipping HSPU 4x8

30sec. crunches

30sec. elbow plank
30sec. russian twist
30sec. REST

Ski 300cal
10 sit ups
5 handstand push up

Warm up(10)
5x20m shuttle
10 plyo
10 active spiderman
10 pik-n-grass
10 lunges
10 walkouts
10 single leg deadlift
10 plank taps
10 walking heel grab
1:00 min bf stretch

Workout(12)
Amrap 12
8 air squats
8 db push press
8 floor ring dips
2 turkish get ups

Opt(12)
800m run/1000m row
5x3 dbl kb/db deadlift
5x5 hip ext
5x4 s/a kb front rack s/a kb oh lunge

Finisher
50 tucks
1:00 min bf stretch

aerobic work +
Olkapäälämppä
easy pace Mikko’s triangle (or 40min running exercise outdoors, 3min run, 1min walk)
10 rds (40min workout) 1min ski
1min assault
1min row
1min rest