30 min PK
500m row
25 cal air bike
100 rope jumps
5 perfect push ups
20 sit ups

Strength EMOM 27 min

1. 5 Deadlift
2. 3 Floor presses
3. 30 sec HEAVY D-ball or object hold

*Deadlift + Bench press---> lisää halutessasi painoa joka kierroksella. Voi aloittaa eri pisteiltä eli ei tarvitse edetä järjestyksessä.

3 rounds (9min work, 1 min rest)
- row
- xebex
- bike
- ski

2 hour total

5 Rounds:
10 Chin-ups
10 Bench Press @75% of BW
Rest 90sec

Pause front squat
4x2r @ 75-80%
2-3s. Pause at the bottom.
Go every 75s.

30 min PK
500m row
100 singles
30 s ABH
30 s HBH
15 ring rows
20 lunges
10 hanging leg raises

Strength b

5 x 5 weighted dips

4x6
@77%
Rest 2min.

4 rounds
30s. On 15s. Off
Copenhagen Plan L
Copenhagen Plan R
Pallof Press ( Half - Kneeling) L
Pallof Press ( Half - Kneeling) R
Seal Walk
Scoop to hollow

https://www.catalystathletics.com/exercise/565/Copenhagen-Plank/

“Varpaitten putsaus”
Every 5min x 5
10 KB/DB Clean right arm
10 KB/DB OH Lunge left leg
10 KB/DB Clean left arm
10 KB/DB Oh Lunge right leg
12–20 T2b

Round tc 3min