Ski 50km

3 Sets: (18 min)
Set 1: Max. unbroken Strict presses @85%
Set 2: 80% of Max. UB Strict presses @85%
Set 3: 70% of Max. UB Strict presses @85%

EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

Practice Handstand/HS walk ~15min.

5 rft
1.2 km bike
12 dumbell snatch 24kg
8 hang power clean 60kg
4 ring mu

3x
800m juoksu (kauppakeskusten ympäri)
40 wallball
20 burpee box-get overs 100cm
10 sandbag clean

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
10 push ups
15 sit ups
25/20 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
12 hang power snatches 25/15 kg
10 box jumps 24/20”
30 s HS hold / pike HS hold

6 x 2min:
10 burbee soutulaitteen yli
Loppuaika max cal soutu

Tulos on soudetut kalorit.

Back Squat

4 x 10 x 60%
1 x 10+ x 60% ( leave 2 - 3 reps tank. )

3 rounds, each round for time, of:
4 Rope Climbs
12 Burpee Box Jump Overs, 24/20 in
36 GHD Sit-ups
-if don't have proper climbing tech, practice the leg lock. see the video