With the Air bike/ Bike erg and Ski Erg
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
rest 1.5 min and same thing with ski erg. Alternating times total 2-3 times.
So its 4 or 6 times 4.5 min work with different paces.
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.
Put the score of ski and bike erg as calories on result area.

Aikaa vastaan

1500m juoksu
50 ilmakyykkyä
40 istumaannousua
15/15 S2O käsipainolla 15/22,5
20 etunojapunnerrusta
10 burpee
1500m juoksu

E2MOM 20
50m swim

Inside 15 mins
Practise Technique, Climb to moderate/heavy 2 reps of hang snatch
goal is to get about 8-10 sets of 2 reps

15 min time to do 3-reps sets as many you can do.
Add weight every sets, but keep good technique.

Raakatempaus 5x2

TGU 3-3-3-3
+
5rft:
10 Alternating DB c&j
10 TTB
250/200m row

A: Bench press 5x6 @70%, amrap sista setet
B: Spoto press 4x1@60%, 20sek vila mellan repsen
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set

Tempausveto korkea + tempaus
Useampi ja 25kg saakka

Tempaus ykkösiä
25,29,31,34,36,35,37,35

Rive+työntö
35,40,45,49,52,52,50
Viiskybäset ei oikein noussu, ojentajat kipeänä

Takakyykky kolmosia
35,50,60,60,60

Askelykyykkyjumps

1) run (around the Box)
2) DB stoh x 8
3) C2 10kcal
4) V-up x 10
5) rest
@12,5kg x 2

7-10 times