2x5 Deadlift (Heavier than last time, touch and go)

30:00 AMRAP (at a conversational pace) of:

• 500m Row
• 25 Thrusters @ 20/15kg
• 45-60s. HS Hold against the Wall

5 round Tabata:

• 20s. Max effort Box Overs Jumps
• 10s. REST
• 20s. Max effort V-Ups
• 10s. REST

Write down the total number of reps.

Find heavy 2rm hang power clean in 15min

Deadlift 5x3
– nouseva paino
– lepo 3-4min

FOR QUALITY
20 min of

20 min of
5 bar MU
10 shuttle runs
(1 rep = 15 m)
5 sHSPU
10 shuttle runs
(1 rep = 15 m)

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Goal & Intensity
-Build controlled skill and strength endurance without rushing.
-Movement quality and steady rhythm are the priority so every rep drives progress.
-Smooth, skill-focused effort with a steady elevated heart rate.
-Bar MU and HSPU stay clean while the shuttles keep the engine working.
RPE: 6–7 – you can talk, but you’re definitely working.
Why this workout: It sharpens kip technique, shoulder endurance and the ability to maintain running rhythm between skill sets. A balanced blend of skill and aerobic control.
Tip: Keep every kip the same length — loss of rhythm is the number one reason bar MU reps fail.

E30s x16

1 power clean (70-80% Daily 1rm)

Front squat, 5 x5, 65 %

Today we are going to spend 15 minutes on working our jump rope skills.

You can either work on your singles, double unders or triple unders depending on where you are now.

If you are not sure what to do, check these clips:

Extra points for everyone who gives great tips for double and triple unders :) Have fun!

3x3 Push Press @ 85% of max Push Press