10 Minutes Row @ HR Zone 1-2
5 Minutes Row @ HR Zone 3-4
10 Minutes Ski @ HR Zone 1-2
5 Minutes Ski @ HR Zone 3-4
10 Minutes Echo Bike @ HR Zone 1-2
5 Minutes Echo Bike @ HR Zone 3-4

2 Rounds.

3x3+ 2x1

Bench Press 1 RM

8 sets:
• 4 Back Squats
Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

Tempaus + valakyykky 2min
(1+3,1+2,1+1) x 3
15,20,24,
25,27,29
27,29,31

Rive+etukyykky 2min
(1+3,1+2,1+1) x 3
30,35,39,
41,44,45,
47,49,50

Rive+vauhtipunnerrus 90s
(1+3,1+2,1+1) x 3
30,32,35,
37,39,41
44,0(46),46
46 kakkoset ei noussu enää, vimppa 46 ykkönen tuliki sitte raakatyöntönä 😄

+Loppujumps!

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality

20m/side Mixed carry (front + overhead)
20 Banded pushdowns
20 Lateral Romanian lunges

HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)

For time:
• 8-6-4-2 Bar Muscle-ups
• 40-30-20-10 Wall Balls 20/14#
Goal: 6-8 min.

Weighted Pull-Up 1RM

Core Tabata
25sec work, 10sec rest, 12 kierrosta
• pallolla kierto heittoja parin kanssa (molemmat puolet)
•käänteinen lankku
•hollow hold x2
• lankku