For time:
100 alternating step ups
Push ups x15
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x25
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x15
100 alternating step ups

AMRAP 15
50 Cal erg
40 KBS
30 burpee box jump over
20 push up

2x
5 tempausveto
5 tempaus polven päältä
5 tempaus polven alt
5 valakyykky

Rest 2min btwn sets

Ekaks nämä ja suoraan perään takakyykyt 3x14

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

Accessory Work
4 Supersets
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 push ups
12 RING/Barbell rows (light/moderate)
rest 2-3 min

Extra
2-3 sets of Bicep Curls and Tricep turns if got still energy to do it and feel like it makes you stronger!

for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

---

Every 1 min for 40 mins, alternating between:
15/12 Machine Calories
12 Alternating Pistols
Handstand Walk,15m
12 Chest-to-bar Pull-ups

Warm-up

3-minute Row + 3-minute Echo
+
2 rounds
5 KB Sotts presses
10 Hollow rocks
5 Ring row transitions
+
2 rounds @ increasing pace
5 Overhead squats
5 Chest-to-bar pull-ups
1 Wall walk
5 GHD sit-ups
1 Shuttle run
5 Handstand push-ups
5 DB deadlifts
60-second Echo bike after each round

Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

WORKOUT
4x50m Pull, rest 30 sec bwn
100m swim, rest 1 min
2x 25m fast/sprint and 25m easy, rest 1 min bwn

take a break 2-3 min and then

2x50m Pull, rest 30 sec bwn
200m swim, rest 1 min
2x 50m fast/sprint and 50m easy, rest 1 min bwn

take a break 2-3 min and then

Jos mahdollista niin lyhyessä 25m altaassa. Sukella/ui veden alla 150-200m kasaan pätkissä. Mä menin
about 10-20m pätkiä aina ja liuoin veden alla, käden suorana jaloilla potkien ja välissä aina "rinta veto"

Miten meni ?