-strict ring muscle up & progressions
-jump rope skills double unders, cross overs, triple unders

4 rounds each:
8-12 2xkb front squat (tempo 2X0X)
20 m front rack carry

Alternate B1/B2

B1. Romanian deadlift – 2 x 6-8 @ RPE 6 / 4 RIR all sets, rest 1:00 before B2

B2. Bulgarian split squat – 2 x 8-10/side @ RPE 6 / 4 RIR all sets, rest 2:00 before B1

hip & spine mobility

superset, 4x
10/10 steps banded X walk
bilateral dead bug w. wall ball between knees

laterally banded hip airplanes (band on knees to activate gluteus medius) 4x8/8

KB figure 8s 3x5/5

15'AMRAP
12 cal row
12 wall ball
12 ttb

15 push press
8 toes to bars
20 du's
10 push press
8 toes to bars
20 du's
5 push press
8 toes to bars
20 du's

Timecap 10min

1: 45 sec medball deadbugs
2: 10 v-ups

3 rounds for time:
1,2 km hill train run or 2000/1500 m row/ski
20 single DB alternating hang clean & jerks 15/10 kg
30 sit ups
60 m walking lunges

40 minutes timecap.

Barbell cycling

3 sets, Go every 2-minutes

6 Power snatches (Drop´n Go )

75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

Machine intervals 10min On/1min off
1round:
1) bike
2) row
3) ski
4) echo/ or run
Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2