3x1000m Row (at a conversational pace or HR @ 155 BPM)

• 2min rest between sets

Write down the total time.

EMOM for 10min:

• 2 Back Squats (increase weight every round, build up to heavy double)
• Start from 60-70% of 1RM

Shoulder press

4x8

E2,5MOM / 1-2 RIR

4 x 2min töitä/2min lepo

10-8-6-4 raaka rinnalleveto
loppuaika max cal soutu

Rinnallevedon paino n. 50-60-70-80%

Strict press 3x8 AHAP

Weighted Pull Ups

4-4-4-4-4, AHAP

SO 3:00

On the minute go as long as you can.
min 1: 1 rep
min 2: 2 reps
min 3: 3 reps
(45/30 kg) or 30% of your 1-rep max front squat.
TC 20 min
score is total reps

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Goal & Intensity
-Build full-body strength and breathing capacity using a simple but progressively demanding structure.
-This workout tests your ability to maintain technique and composure as fatigue accumulates.
-Light-to-moderate load with reps increasing every minute until you can no longer complete the required work in the time window.
-Expect this to feel manageable early and very challenging later.
-Loading: chosen so movement quality stays solid for multiple minutes.
RPE: Starts around RPE 6–7 and climbs quickly toward RPE 9–10.
Coach’s Tip:
Stay calm early: smooth, controlled reps in the first minutes can buy you several extra rounds later.

Complete 4 rounds with quality, alternating movements:

8 reps tempo ring row (3 sec down, 3 sec hold on top) V3
8 reps double DB/KB press V3
8 reps bicep curl with barbell (3 sec down) V3
-rest 1 min between rounds

Ninja Snatch, continue building from COMPLEX

5 x 2
5 x 1

Go every 2:00

We want practice powerfull catch. Don't lowering after catch.

Snatch High Pull + Ninja Power Snatch

8 x ( 1 + 1 ), build to moderate ~70%

Go every 1:30