Deadlift
4x5 @70%
5+ 70%

Same with the squats, you can add 5kg to your 90% if it’s been easy.

3 x 10 Strict pull ups, scale as needed (QUALITY)

rest 1:30 btw. rounds

30s / 30s x 6

1) kbs
2) box jump
3) push up
4) plank hold

(Total 24min)

Every min for 15 minutes
min 1 - KB Suitcase Romanian deadlifts 7+7 reps
min 2 - KB windmill 7+7 reps
min 3 - KB Hang snatch 7+7 reps
use light/moderate heavy weights

Takakyykky 5,3,2,1

nousevat painot, 2 min tauot

7 min AMRAP:

• 10+10 DB snatch
• 20 DB goblet squat

15min EMOM
Clean & Jerk singels, work up to a heavy

Behind the neck strict press
5x5

4 Rounds for quality

15+15m Single KB front rack carry
10+10 Side plank DB powell raise
6-10 Strict T2B

3 Rounds

A1) Single leg RDL 12+12 reps
A2) Dual DB Z press 16 reps
A3) Single arm KB bent over row 12+12 reps