10x
1min Assaultbike
1min Row
1min Ski
2min rest
Go hard, but sustainable pace. Take calories on each machine as goal, 20/17 is super great. Other options: 18/15, 15/12....

Penkki: erikoisliike 4x6-8 (valitse joka viikko eri liike)
-Lankkupenkki
-Ketjupenkki
-Hangbar penkki

Vinopenkki käsipainoilla 5x8-15

Leuanveto niskan taakse 5x6-8 TAI
Kumppariveto niskan taakse 5x10-15

Hauiskääntö käsipainoilla 3x20

Straight Leg Raises: 3 x 8-10. Rest 60s.

1. Ergo cal
2. 6 x Strict Pull Up + 12 x Push Up
3. 12 x Thrusters (42/30kg)

1) Close Grip Floor Press: 8-6-4-2. Rest 90s.
- add weight each set building to a challenging double.

2) Ring Pull-ups: 4 x 5. Rest 60s.
- Adv: add weight
- Int: Bodyweight
- Beg: Partner Assisted

3a) Barbell Rows: 4 x 10. Rest 30s.
3b) banded pushdowns: 4 x 15. Rest 30s.

"EMOM 15'
1: 4 Pull up/C2B+4 Push press @40/30kg
+4 Front Squat

• after every 3 round add one rep to each movement"

With a Partner

6min Max Cal. Row
2min rest
6min Max Cal. Ski
2min rest
6min Max Cal. Bike/Assault Bike

Floor press 4x8
Ring row 4x15

EMOM 5:
1 Power snach + 1 Snatch balance

Rest 2min

EMOM 5:
1 Power snatch + 1 Hang snatch

Rest 2 min

EMOM 5:
1 Snatch + 1 OHS

50-40-30-20-10
DU
Single arm DB OHS
Burpee Over DB