Kikc stand deadlift
6+6 /jalka

Banded Row from a Plank: 4 x 8-10 each. Rest 60s.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

4 rounds:
5-10 pull up/ring row
-rest 1 min-
8-12 push up
-rest 1 min-
8-12 V-up/ tuck crunch
-rest 1 min-

Every 3 mins x 6
300m run
15 KBS
10 air squat

For time:

Row 1000/900m
16 GTOH 50/35kg
Row 750/700m
16 GTOH 50/35kg
Row 500/450m
16 GTOH 50/35kg

3 rounds
10-12 shrimp squat/ reverse lunge
-rest 1 min-
10 goblet squat
-rest 1 min-
20 glute bridge
-rest 1 min-

3 rounds:
5-10 pull up/ ring row
8-12 bench dip
-rest 1 min-

3 rounds:
8-12 seated one arm KB press
8-12 one arm KB row
-rest 1 min-

15 mins (45s. ON 15s. OFF)

1.one arm KB thruster
2.push up + mountain climber (2+4)
3.box jump

pistol squat!

Warm up:
1' su 1' juming jack 3x
10 DU 10 juming with knee
10 squat 10 jumping with foot

10 squat progression
5 ' streching

3 ROUNDS FOR TIME

2K bike
9 db hang power clean
8 db front rack lunges
7 double db thruster
6 devil´s press
Rest 1min between rounds