1 rep every minute

3 rounds of:
5min bikeErg
5min echo bike
5min skiErg
5min rowErg

A1: Incline bench press 3set
A2: Lat pull downs 3set
B1: BB skull crushers 3set
B2: reverse Db shoulder flys 3set
C: SA triceps cable push downs 1xMax

Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time

For 40 minutes ascend the ladder:
9-12-15-18-21…
Row or ski cals
air squats
sit ups
push ups

2 Rounds for Time:
20 Strict Handstand Push-Ups or Pike Push-Ups or Push-ups
60 Walking Lunges/ Reverse Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpees

Every 10sec 1 clean
for 4 min
Then add weight and do 1 clean every 20sec for 2min
Then add weight and do 1 clean every 30sec for 2min

Rest 1min between sets

6min Running
6min Xebex

5min Bike
5min Running
5min Xebex

4min...

Up to 2 min.
Sykkeet 130-165 koko ajan.

For time: 6 rounds of “Nick”
10 DB Hang squat cleans
6 HSPU on DBs

”Michael”
3 kierrosta

800m juoksu
50 selän ojennus
50 istumaannousu