25cal Bike Erg between sets.

Front Squat
5-5-3-3-1-1 reps

Work up to heavy

In teams of 2:

4 rounds of:

8 Rope Climbs
32 Burpees over each other ( with plank hold)
64 Kettlebell Am.Swings 24/16kg

Kisat/

Tempaus
1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 3 x 1x heavy

Rive + työntö
2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%, 3 x (1+1) x heavy

Etukyykky 1x3x84%, 1x89%, 1x3x84%, 1x92%, 1x3x84%, 1x94%

8 rounds for time:
10 push ups
10 air squats
10 burpees
10 air squats

Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"

Strict toes to bar 4x8

10 rft
20 double kb deadlift 20kg
15 push up

500m row
30 body weight bench press
1000m row
20 body weight bench press
2000 row
10 body weight bench press

Muscle snatch 5x2
Power snatch 5x1
Front squat 5x2