3 rounds
200m row or run
10 air squats
10 passthroughs
10 ring rows

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A,
Skill (15 mins )
Strict Ring/Box Dip
- go through progression
- floor assisted, on box, negative,
- accumulate 30-40 quality reps

B,
Archer ring row
3x8/8 reps
90" rest between sets

As many burpees as possible in 6 minutes

EMOM 16 mins :
Odd: 1 Round of Dumbbell "short" D.T. @22,5/15kg
9 DL
6 Hang Power Clean
3 Push Jerk

Even: 15/12 cal row

For Time:
Row 3000/2400m
DU's 300
Run 3000m

Option 2.

Run/Row/Bike/Ski
45-75min.
Easy aerobic pace.

Front squat 10x2/ 2min rest
Go heavy!

For time
3 rounds
15 hspu
9 power snatch 40kg
Directly to
3 rounds
15 burpees otb
9 power snatch 40kg

For time
5 rounds
30 double under
10 ohs 40kg
Directly to
30 ohs
100 du

Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)