• 40 Min of:
Row 4’ @ 60% MHR +
6 Round of
3’ @ 65-70% MHR (22-26 s/m)
2’ @ 75-80% MHR (24-28 s/m)
1’ @ 85-90% MHR (26-30 s/m)

8-8-6-6-4 reps:

Strict pull ups
Strict press @moderate load

Go every 3:30

Run/row 5x3min vila1:1

Warmup

5 Rounds For Time @ 75% Effort
250m Row
8 Double KB Clean
8 Double KB Push Press
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

Total 90min:

WU: 1000m row, mobility
Power clean, S2OH, baroverburpee practice, weights 25-30kg
1. Laji: Happee
8min AMRAP 3,6,9,12...
Power clean 30kg
S2OH 30kg
Bar over burpee
Result: 73 reps
1500m row

1. Death by chinoverbarpullups Result: 7 rounds + 4 reps

WU: run, mobility
Dumbbell box over burpee -practice
3. Laji: Dumbbell box over burpee 25lbs x 50
Against time, result: 21

1500m row, mobility

Run/row 8x1000m 1min vila

A: 8min emom
3x clapping push ups
B: CGBP 3RM
C: Superset x3
C1: Push ups 3xMax
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

• 10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)

Assarit
3 rounds
10 x Barbell bent over row
15 x face pull (band)
30 sec of gymnastic swimming (pienillä levypainoilla, keskity tuntumaan)