At 8AM:

10K row while keeping heart rate below 150

*Maastavetotekniikka/ Mave 5 x 6

11 pull ups
11 kb swings @ 32/24kg
11 burpees

300m soutuu
10 x thruster
5 x varpaat tankoon

Weight Training:
Press:
100 x Bench Press @75% BW
75 x Shoulder Press @ 50% BW
50 x Tricep Press @ 25% BW

Crossfit:
20 Min Emom:
Odd- 1 x Ring Dip, Bench Press, Snatch Shoulder Press
Even - 10/5 x Push Ups then plank for rest of the minute

Front squat,

2 x 80 %
2 x 86 %
2 x 92,5 %

Open 14.4

(Salin ohjelmoinnissa)

5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups 22,5/15kg
8 Burpee Box Jumps
Max Calorie Row/ Bike

Rest 1 Minute Between Rounds

Weightlifting

• 5 sets of 3 position Squat Clean (hang, pocket, floor), ramping.
• 5 sets of Clean Pull@85/90/95/100/105

Conditioning

4 Rounds
- 20 Backsquats
- 15 TTB/KTE/KTC
- 10 Box Jumps

EMOM 30min
6 ring dips
hold hollow
20 push ups
arch hold
8 press @40/25
L-sit