4 rounds, each for time of

• Row 1,000 meters
• Rest 2 minutes

5 Rounds

• 1 Min max out on Bike/Erg
• 30 seconds break
• 1 Min Max Reverse lunges
• 30 seconds break
• 1 Min max burpees
• 1 min break

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls

Rest day

2x3x66
2x2x73
2x2x83
2x2x93
2x103

AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/km

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 1x2
- MU x 10

2.BCTB
- Bfly x 25
- BCTB x 20 (singles)

3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

4.Strength accessory
- Not done

Hyvää huomenta liike istuen 3 x 6

EILINEN tai

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

14 Min E2MOM
4 x 221 @ 70kg

5 min max cals
10 min AMRAP:
24 alt s/a db snatch
15 hog push ups