4x
New start every 8th minute

A) 25/18 Cal. Row + *
B) 18/12 Cal. Echo Bike + *
C) 18/12 Cal. SkiErg + *
D) 25/18 Cal. BikeErg + *

*)
10 Ring Pull Ups
30 Squats
20 Sit Ups
10 Burpees

5 Sets of Back Squat
Set 1-2: 5 @75%
Set 3-4: 5 @77%
Set 5: 5 @80%

Rest 2-3min btw sets.

Rest day - what did you do?

EMOM 36

1) 10 Pull-Ups
2) 20 Abmat Sit-Ups
3) 20 Dips (box)
4) 15 V-Ups
5) 15 Push-Ups
6) 8 Chin-Ups
7) 40sec Plank
8) 15 Goblet Squat
9) 10 HSPU / 2x DB Press

Mobility

3x1@PÄIVÄN MAX

5 Sets of Clean
Set 1: 2 @75% of 1RM Clean
Set 2: 2 @75%
Set 3: 2 @80%
Set 4: 2 @85%
Set 5: 2 @88%
- Rest 2min btw sets
- No TnG

Every 2 min for 12 min:
6 Shoulder Presses @65-75% 1RM
+ max reps Unbroken Feet Elevated Ring Push-ups
- Looking for 8+ reps for Push-ups each round.
- Done as a superset. Push-ups straight after presses!

Level 3: Feet Elevated Ring Push-ups
Level 2: Feet Elevated Deficit Push-ups
Level 1: Push-ups

6 Sets of Bench Press
Set 1-2: 4 @80%
Set 3-4: 4 @83%
Set 5-6: 4 @86%
- Rest 2-3min btw sets

Active recovery day.

Go for a long walk. Stretch and mobilize.