Back squat

Build to a heavy 4 @ RPE 9/1 RIR (85-90%)
+
1-3 x 4 @ 85-90%

Rest 3 to 4-minutes between sets

– Build up to a heavy set of 4 (H4) @ RPE 9, somewhere in the 85-90%1RM range.
– Once you’ve hit the H4 set, you have 1-3 back-off sets of 4 @ 85-90% of your H4.

Voima
E3MOM, 3 rounds
single arm kb push press 10+10

WOD
16min EMOM
1.min 8-12 wall ball
2.min 8-12 worm push up
3.min burpee max reps
4.min rest

Hang Power Clean + Jerk

5 x ( 1 + 1 ) @ 70-80 OF Jerk

Power Clean + High Hang Squat Clean + Jerk

8 x ( 1+1+1 ) @ 55-70% OF Jerk

A) 3 sets for quality of:

Goblet lateral box step up x 6/6 reps (3 sec down)
Goblet hollow flutter kicks x 30 sec
Alternating bent over rows x 12 reps

B) 4 rounds of:
8 single arm thrusters R
16 alt leg V sit ups
8 single arm thrusters L
16 alt hand russian swing
rest 1 min between rounds

Rx: 24/16 kg

OH squat 2x12 reps

Penkki käsipainoilla 3x20
-kevyt

Plyo-pushups 5x5

Kapea penkki 3x5 (40-50-60%), 3x70%, 1x80%
-3s stopit

Vasarakääntö yhdellä kädellä 3x15 / käsi

Hauiskääntö tangolla 3x15

EMOM 12

Minute 1 : 24 Kettlebell Swing 24/16kg
Minute 2 : 0:50 Plank Hold
Minute 3 : Max time Deadhang
Minute 4 : 0:50 WallSit

Deadlift

5-5-5-3-3-3 Go Heavy

Send Off 3:00

Vk syke 140-155 watt 140-175