Kyykky 3x50%, 4x60%, 5x70%, 4x80%, 3x85%, 2x90%

2x3x60% (3s stopeilla)

Penkki 6x65%, 5x75%, 5x4x85%

Reverse Hyper 2x20-30
-keyvt/palauttava

EMOM x 16:00
Minute 1: 30s Max Double Unders
Minute 2: 30s Max Double KB Snatch @16/12kg
Minute 3: 30s Max Toes to Bar
Minute 4: 30s Max Burpees

Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
Rx+: 20/16kg

A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.

B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.

5 round for time
6 Pistol Squats each
12 Russian Swings - Heavy
250 Meter Row/Ski

A) Kettlebell Glute Bridge Crush Press
4 x 10-12; 3s up 3s down. Rest 60s
- Squeeze KB hard.

B) Snatch Grip Pendlay Row
3 x 10; 1s hold 2s down. Rest 60s
- Increase from last week.

10 Pull-ups
16 Box Jump Overs 60/50cm
16 (8/8) Alt DB Hang Clean & Jerks 20/15kg

3 sets:
8/8 with 2sec Hold V.1-2
1min Rest between sets.

Every 4:00 x 5 (26:00)
1000/800m Row
- Rest 1:30 btw sets

Rest 5:00

Every 4:00 x 5 (26:00)
500-600m Skillmill Run
- Rest 1:30 btw sets

Main focus is on rowing. Running is just extra piece, so use it as recovery.

AMRAP 14 min
9 wall balls 9/6kg
12 Alt. DB snatch 22.5/15kg

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pick a pace you can perform UB
start slower than you'd want to to maintain form and speed trough out 20 min.

Emom 5min
Power Clean, Hang Clean & Jerk

Every 90 s 5rounds
Clean + Front squat + Jerk

Every 2min
C&J

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