3 attempts each:
* Back squat, 1 rep
* Shoulder Press, 1 rep
* Deadlift, 1 rep

Rowing output’s

5x300m

Fast pace / rest 2min btw intervals / 75-85% bpm

••••
Easy pace capacity

1-2 rounds

1000m ski
2000m row

Easy 65-75%

RMU

Warm up: classis gym
Ring pull up
ring push up
Core

RMU with bend
RMU to knee
RMU -
Ring hollow
Ring arch
ring twist with help
ring twist to pull up
RMU with help

workout: ring pull up, ring push up
ring hold,

EMOM10': 4-6 Strict HSPU

Raakatempaus 1x3@65%, 2x3@70%, 1x2@75%
Raakarive + raakatyöntö 1x3@65%, 2x3@70%, 1x2@75%
Korkea Te-veto 1x3@75%, 2x3@80%

huoltoa

3*
16/12/9
DB Burpee DL
High Box Jump
DBall Clean

TC 40'

3*
15/15 DB press
15/15 DB Up Right Row

Heavy Squat Snatch Single in 7 minute.

45 min
90 s. run/60 s. walk
6.2 km, 7.21 min/km
HR 21/152

Rowing intervals

4x1000m

Rest 3min btw intervals

Bpm 75-80% / moderate

•••••

15min bike

Easy pace cooldown