3 Rounds for quality
5 Skin the cats
10 DB Floors press
rest 2 min

750m bike
500m row
250m ski

RPE 4-5

Tempo Deadlift

7 x 1

Tempo:
5 Seconds Up
5 Seconds Down

"Big Bang"

For Time
50 Power Cleans 100/70kg

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

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

3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts

Raakatempaus 5x2

8 min AMRAP "LAATUA"
21 cal row
7 overhead squats

3 min row slow pace

8 min AMRAP "LAATUA"
21 cal row
7 wall ball

3 min row slow pace

8 min AMRAP
21 cal row
7 strict chest to bar pull ups

3 min row slow pace