• For Time:
Row o Skierg 30 Kcal
1:00 rest
Assault Bike 30 Kcal
1:00 rest
Row o Skierk 20 Kcal
0:45 rest
Assault Bike 20 Kcal
0:45 rest
Row o Skierk 10 Kcal
0:30 rest
Assault Bike 10 Kcal

“Jumalan pyssyt”

21 cal row
21 pistol squat
63 du
21 double kettlebell swing eye level (rx 2x12/16)
-rest 5-

15 cal row
15 pistol squat
45 du
15 double kettlebell swing

-rest 5-
9 cal row
9 pistol squat
27 du
9 double kettlebell swing

accessory
3 rds:
10+10 pystypunnerrus käsipainolla
10x cuban press kuminauhalla
10x yhden käden alassoutu kuminauhalla (säilytä lapa alhaalla, rintakehä leveänä) 10x banded pull down (kokeile sinistä kumpparia

Partner Workout
- Split any time as you wish!

AMRAP 10:00
10 Box Jump Overs @60/50cm
10 Kipping Pull-ups
400 Meter Row or Ski

Rest 2:00

AMRAP 10:00
10 Clean + Jerks @60/42.5kg
10 Hand Release Push-ups
400 Meter Row or Ski Erg

Goal: 3+ rounds each AMRAP
One person works at a time at a challenging pace. Split work however desired.
Rx+: @70/50kg, Chest to Bar Pull-ups

Extra credit
KB Curls: 3 x 8-10. Rest 60s.

1-10-1
Pullups
Dips

5 rounds quality

*3-5 wide grip pull ups
*3-5 ring dips
*5-7 strict toes to bar

Concept2 SkiErg2 3km

3 sets of skullcrushers
3 sets of lat. raises

Every 3 min (3-5x) or 5 rounds for time:

6 clean&jerk
6 t2b
6 kb swing

4 rounds of
1000m row
2000m bike
500m ski

On the 1:30 x 7 Sets:
1 Tempo Rep

Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand