Kyykky 3x1x max2 (eli viime viikon rauta, palautukset 5-10min)
Penkki 3x6x60%
SitUps lisäp 5x8-15

Every 3 min for 9 minutes (3sets)
6-12 strict toes to bar or AB wheel roll outs (put plate on back for extra weight ? )

5 Rounds:
1 Minute Wallballs (20/14, Females 9' Target)
1 Minute Kettlebell Swings (53/35)
1 Minute Bike
1 Minute Rest

4x
New interval every 8th minute

20/15 Cal. Row
12 DB Snatches 22,5/15kg
12/8 Cal. Ski/Bike (alt. each round)
10 Burpee Box Jump overs

Karhunkävely 5 kierrosta
Penkki 2x8x75%
Ylileveä Penkki 1xmax toistot (vähennä noin 15-20kg normipenkin painosta)
Vipari-combo 5 kierrosta
Kahvakuulatempaus 3x8-15 / käsi
Fillarivatsat 3-5 sarjaa

2-3 Rounds for quality
10/10 Alt. V-ups
10/10 Side Plank Lifts
10 Straddle V-ups

Every 2min for 10min:
1 Round of Bear complex
- Add weight after every set and build to moderate.

Bear complex:
Power clean
Front squat
Push press
Back squat
Push press

TEAMS OF 3

A)ROW 24min Easy pace

CHANGE EVERY 2min

One rowing , while others circle through following movements

Banded x walk 5m+5m
Box step up 10
Banded good morning 10
Perfect Strech 1+1

B) SKI 24min Easy pace

Change every 2min

One Skiing, while others circle through following movements

Plank with shoulder taps 20
Thread the needle 5 per side
Plate windmill 5 per side
Dead hang 20 sec

3 kierrosta

20 ojentajat kuminauhalla
12 vasara hauiskääntö

Optional Accessory:

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed

1) 15-30sec Supine GHD Hold
2) 30sec Banded Walk + 30sec Wall Sit
3) 2+2 TGU

RPE 3-4