500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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in 20min find your 1 rm
bench press
- mark 3 of your heaviest lifts

1. 200m run
2. 4 Power clean @50 kg
3. 8 bar facing burpee
4. 6 floor press @2x15 kg
5. 1 rope climb
6. rest

2X 2+2+2 @65-70%
2x 1+1+2 @70-77%

2x 2+3 @kohtalainen
2x 2+2 @vähän lisää

2x 3+3 @~55%
2x 3*3 @~60

EMOM 10:
3 Power Snatches @50/35kg

EMOM 20
1) 40 double unders
2) 8 DBL DB z press AHAP
3) 15 BB hip thrust 100/70kg
4) 7 db bent over row

2-3 rounds for quality; rest as needed between movements
60s Bike or Ski or Jog
60s alt KB Cleans
60s Row @ 18-20 SPM ('long and strong' rhythm)
60s Box Step-ups

• Goal: Sustainable output, your choice of weight today

Superset x 4 round!

KB Rotational Clean and Press x 8-10 each
Rest 60s.
Landmine Deadbug x 30-45s each side - slow and controlled leg action.
Rest 60s.

Every 10 minutes for 40 minutes (4 rounds):
15 KB swings 24/16 kg
30 sit ups
45 air squats
60/50 cal row or ski