2 sets
AMRAP 6 minutes
10 deadlift (43/30 kg)
10 hang power clean
10/8 calories bike/row/ski

rest 2 minutes

AMRAP 6 minutes
10 front squat (43/30kg)
10 shoulder to overhead
10/8 calories bike/row/ski

rest 2 minutes

Goal: 2+ rounds each AMRAP

Penkki 5x1x80%

Vipunostot sivuille 3x20
Vipunostot taakse 3x20
Pystysoutu käsipainoilla 3x20
—> superina

Ring muscle up

E2MOM, 5 rounds
1-8 x Ring MU
8-12 Burpee to rings/bar

EMOM8
1: 45s hamstring march
2: 45s crossing mountain climber

EMOM8
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell

20min FQ
12+12 single leg KB/DB DL
30-60s plank KB/DB drag through
12+12 split stance BB good morning
20 BB side bends

Back squat

Build to 1RM

– Approach each warm-up lift like you would your 1RM attempts. Pay attention to your setup, trunk position and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by latest @ 80%1RM.
– Examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 1RM in mind and work backwards from there.
Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1 x 1 @ 92.5-97.5%, 1-3 attempts at a new 1RM.
Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 4 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1 x 1 @ 90-95%, 1-3 attempts a new 1RM.

4 sets:
800m Run
10 Burpees
7 DL @BW
4 Strict Pull-ups
- Rest 4min

4x3 @50-60%

12min Amrap

2 Raakaleuka
3 Raakatempaus
3 Valakyykky
2 Raakaleuka
4 Raakatempaus
4 Valakyykky
2 Raakaleuka
5...
5...

25/35 kg

10 Rounds for time

3 Wall walks
2 Clean and jerks (anyhow) @ 93/65kg (205/145lbs)
1 Rope climb

Time cap. 15:00

Overview. A tight, high-skill triplet that tests efficiency under fatigue. The movements are low-rep but high-demand, so consistency and quick transitions are key for a fast time. This is about composure and execution more than just pushing hard.
Strategy. Your overall aim is consistency of execution here. Move steady on the wall walks, be fast up and down the wall but don’t rush, as sloppy positioning will cost more energy. Treat the clean and jerks as quick, committed singles; rest with purpose between the reps, rather than just staring at the bar. Jump high, keep your legs engaged, and descend efficiently on the rope climb. Stay focused on crisp movement and transitions, keep the chalk breaks minimal. Transitions are where time disappears here.
Instructions. Have a tight (but safe) setup to keep the transitions short.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hold consistent across rounds, or start slowing down?
– Were your reps clean and quick, or did your movement get sloppy as you got deeper into the workout?
– How efficient were your rope climbs, especially the descent?
– Name two (2) things you executed well. What’s one (1) adjustment for next time?
Movement options.
Clean and jerk → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be moderately heavy for you
Rope climbs → Rope climb pull ups (4/round) → Strict pull ups (4/round)