Strenght
Perform set every 2 minutes for 10 minutes (5sets)
Shoulder Press x 5reps @75% of 1 rm.

3x3 reps. Goal is to go heavier weights than last 2 weeks. For example if last week you did 5reps @90+95+100kg today would be good try to go 97,5 + 102,5 kg + 107,5 kg.
Dont try to make out 3 rm on this. 3 heavy sets is the purpose, we dont want to make your lower back too sore. We want to make you stronger step by step.

5x alkavalla 3 minuutilla

5-8 leuanveto
10-15 etunojapunnerrus
max cal laite

start a running clock for 12 min

0:00 - 2:00
run 200 m
max reps kb push jerk 24/16 kg

rest 1 min

3:00 - 6:00
run 400 m
max reps kb push jerk

rest 2 min

8:00 - 12:00
run 600 m
max reps kb push jerk

Built daily heavy
8 reps (max 1-2 rep reserv)

then

6 reps @ 107% heavy 8 reps
4 + reps @ 113% heavy 8 reps
(+ = max reps, minimum 4 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

SKILL: kipping pull up

STRENGTH:
4 x E3MOM:
5 strict chin up + 8+8 1-arm DB Z-press

https://m.youtube.com/watch?v=Ib-8BOyAgTQ

In teams of 2 (You go/I go style)

6 rounds for time of

• 250m Row
• 10 Over the rower burpee

Find TM in 20min:

Squat Clean + 2 Front Squat + Split Jerk

3 Rounds

Every 2:00

10 Cycllist front squat

10 Weighted pull up

Emom 5
5 Power cleans @70%
rest 1 min
Emom 5
3 power cleans @80%
rest 1 min
Every 30s for 10 times
1 power clean @90%
rest 1 min
Emom 5
3 power cleans @80%
rest 1 min
5 Power cleans @70%