If you train at basement, do this on Sunday and Sunday training today.

500m row
3x
7 bulgarian squat e/s
7 high box jumps
10 banded dead bug
7 DB row e/s

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5x10 @60% of 3rm
2 min rest

5x alkavalla 4 minuutilla

6-9 yleisliike boksihyppy
10-12 maljakyykky
15/12 cal pyörä/soutu

6x4 Back Squat @80%
- Rest 2-3min btw sets

Go every 5:00 x 5 sets
500 Meter Row
15 Russian Swing @32/24kg
15 Landmine Thrusters @ lightish and unbroken

Goal consistent effort all sets or slight increase in the later sets.

Extra: KB Teapot
3x 10/side rest 60 sec

For Time
20-15-10-15-20 reps of:
- WB 9/6kg
- Bench Press 70/50kg (scaled: 65-70% of 1RM)
40-30-20-30-40 reps of:
- DU
$ out: 20 Burpees

5min
200m juoksu sisäänosto
20 tuplanaruhyppy, 5 raaka tempaus 60/40kg

5min lepo

5min
200m juoksu sisäänosto
20 tuplanaruhyppy, 10 raaka tempaus 40/30kg

5min lepo

5min
200m juoksu sisäänosto
20 tuplanaruhyppy, 15 raaka tempaus 30/20kg

Weighted chin up 5x4

Strength

Squat

Strength 3*5 (same weight across sets, aim to go heavier than last cycle)
Hypertrophy 3*8

Accessory

3 sets of
8-12 bulgarian split squats
8-12 reverse hypers or hip extension

Workout

16 min EMOM

1: Rope climb
2: Arm over arm sled
3: Ring push ups
4: Rest

Rest day - What did you do?

6 Sets of Clean & Jerk:
Set 1: 2+2 @70%
Set 2: 2+2 @75%
Set 3: 1+2 @75%
Set 4: 1+2 @75-80%
Set 5: 1+2 @82%
Set 6: 1+2 @82+%
Rest 2min btw sets.