3 rounds
Ski 75 cal - Row 85 cal - Bike 75 cal.
Pace:
Ski 900-1000 cal/h
Row 1000-1100 cal/h
Bike 900-1000 cal/h

• 8 Interval of:
Assault Bike 4:00 @ 85-90% MHR
2:00 rest each interval

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP

20 x 24kg kahvakuula swing
15 x 40kg rinnalleveto
10 x punnerrus
5 x leuka

Deadlift 1xMax @75%

3 x

30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito

EMOM8
-power clean+hang squat clean+front squat

*increase the weight as you go, heavy as possible.

3-4rds
Single arm DB Shoulder Press
8+8
rest 1min
Alatalja kuminauhalla
10-12

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla

4 sets of:
3 x @87%