Penkki 3x1 (70-75-80%)

Kyykky 3x2 (60-65-70%)

Abs: emom8
a) 8-12 plate sit up
b) 16-24 russian twist

Use same plate for both movements.

Deadlift
5x5, RIR 0-1 for last set.
Sets as E3MOM.

Penkki 2x95%

Maastaveto 3x1x70%

Kyykky 2x2x60%

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Roughly 70-75% of 1 RM and try to increase weight 2,5-5kg from last week.

B,
For time:
10 Front Squats, 70/47kg
20 Burpees
10 Front Squats,
20 Box Jumps, 60/50cm
10 Front Squats,
20 Burpee Box Jumps,

Goal
Sub 12 mins

C,
Every 1 min for 7 mins do:
20 Plank Shoulder Taps
Single Arm Overhead Carry, pick load, L 15m/R 15m
5 L/5 R Plate Rotations, pick load

A,
"Barraza"
Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 125/84kg
6 Burpee Bar Muscle-ups

Goal
4+ Rounds

B,
3 rounds for quality of:
15 Parallel GHD Sit-ups
Zercher Carry, pick load, 15m

Rest as needed between rounds.

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Roughly 70-75% of 1 RM and try to increase weight 2,5-5kg from last week.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single within 5 sets. Try increasing weight from last week.

C,
Teams of 3 - as many reps/distance as possible in 15 mins of:
max distance Sled Drag, pick load, 5 mins
max reps Turkish Get-up, 20/12kg 5 mins
max distance Sandbag Bear Hug Carry, pick load, 5 mins
Complete in teams of 3.

Each person starts at a differnet movement. Rotate through at the 5 min mark for max distance and reps as a team.

D,
Every 1 min for 4 mins do:
Split Squat Hold, pick load, 20 secs
Lateral Raise Hold, pick load, 15 secs
Chin Over Bar Hold, 10 secs
Rest 15 secs

Split Squat Hold- light to moderate
Lateral Raise Hold- plate; light to moderate

A,
5 rounds for time of:
30 Alternating Dumbbell Snatches, 22,5/15kg
20 Burpees
10 Toes-to-bars

Goal
Sub 18 mins

B,
3 rounds for quality of:
Pike Around-the-World, 20 secs
10 Wall Planks
Hollow Hold, 20 secs
Handstand Walk, 5m

A,
Tempo Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and up.

B,
9 rounds for time of:
1 Squat Clean, 85% 1RM
3 Rope Climbs
9 Bike Calories

Goal
Sub 16 min

C,
3 rounds for quality of:
Suitcase Carry, pick load, R 15m
10 R Paloff Press, pick load
Plank Hold, 45 secs
Suitcase Carry, pick load, L 15m
10 L Paloff Press, pick load

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.
70-75% 1RM and try to increase weight 2,5-5kg from last week.

B,
Complete as many rounds as possible in 10 mins of:
10 Shoulder-to-Overheads, 52/35kg
Suitcase Walking Lunge, 22,5/15kg, R 15m
35 Double Unders
10 Hang Power Cleans,
Suitcase Walking Lunge,
35 Double Unders

Goal
4+ Rounds

C,
3 rounds for quality of:
10 Prone Snow Angels
15 Banded Face Pulls
5 L/5 R Side Plank + External Rotations
Rest 2 mins