As many Reps as possible in 4 minute of :

7 Burpees to plate
5 Ovearhead Squat w/Plate 20/15kg

3x6 Shoulder Press

Ski erg 3x 500m, 3min Rest.

Push press 5x5 60-70%

4 x alkavalla 2 minuutilla

2 takakyykky @70%, pidä liike mahdollisimman räjähtävänä

Clean Pull 3x5

EMOM 8

Odd : 3+3 DB Hang Squat Clean, AHAP
Even : 10 Push-Ups

score : Heaviest weight of DB Clean

EMOM 20 min

1) Double unders
2) toes to bar
3) Pistols
4) rest

---

Goal & Intensity:
- Improve skill, control, and endurance in bodyweight movements.
- Execution: Rotate every minute between double-unders, toes to bar, and pistols, with the fourth minute as rest.
- Progress: Choose a rep range that matches your level – focus on quality movement.
- Tip: New clients should prioritise technique over volume, while advanced folks should aim for bigger, calm, and controlled sets.
.
RPE: advanced clients 8, newer clients 6
.
Example:
Advanced: 40-50 double unders, 15 toes to bar, 16 pistols
Average: 30 double unders/practice, 10 toes to bar, 12 pistols
Beginner: practice, 6 heels over hips, 8 pistols

Back Squat

8 x 2 @ 75 - 80%

Go Every 2:30

EMOM10

odd: alternating db snatch 45/35 lbs
even: farmers walk 32/24 kg