Strength

Bench press
Strength 5*3
Hypertrophy 6*6 (45sec rest in between sets)

accessory

3 sets of 8-12 reps
DB bench
Single arm rows

workout

15 min EMOM
1: 3 power clean+3 Front squat+3 STOH
2: Sandbag carry (corner of building and back)
3:rest

1A) PAUSE FRONT SQUAT 5X3X70% ,3 S PAUSE AT THE BOTTOM
1B) ONE LEGGEED BOX JUMPS 5X(3+3)

Stoppi-kyykky 6x3x50%
-2-3s stoppi

Kyykky 1x87,5%, 3x2x80%

Suorinjaloin maastaveto 4x12
-käsipainoilla

Sivutaivutukset 3x20 / puoli

Close Grip Floor Press in Bridge
5 x 5 @ approx 70% of last week 1RM Floor Press, every 60s-90s for speed.

AMRAP 10:00
30 Double Unders
20 Calorie Row/Bike/Ski
10 Hollow Rocks

Rest 2:00

AMRAP 10:00
30 Double Unders
20 Calorie Row/Bike/Ski
10 Toes to Bar

Goal: Sustainable effort on both.

Turkish Get-Up Practice approx 10mins
- Build to a moderate or heavy weight by feeling.
- KB, DB, Barbell is your choice today

4 rounds
90s AMRAP
15/12 cal row
AMRAP pistol squat
60s rest
90s AMRAP
20 sit-up
AMRAP wall ball
60s rest

300M RUN
30+30 SIDE CRUNCHES
30 CAL ROW
30 T2B
30 CAL AIR BIKE
30 BURPEES

strength

squat
Strength 5*3
Hypertrophy 3*12 (45sec rest in between sets)

accessory

3 sets of 8-12 reps

DB step ups
weighted glute bridge(shoulders on floor)

workout

In pairs for max reps and time (holds)

P1: chin over bar hold
P2: strict HSPU/pike push ups/Z press
P2: Chin over bar hold
P1: strict HSPU/pike push ups/Z press

P1: Ring/P bar support
P2: Supine ring rows
P2: Ring/P bar support
P1: Supine ring rows

3 rounds with minimal rest

”Power Shrugs” 5x5x50-60%

Maastaveto 85% x amrap

Kapea penkki 75% x amrap

Vatsarutistukset 100 toistoa