STRENGTH
Pause front squat + front squat (RPE 7-9)
2+2 x 5 sets

• Start moderate and build up if technique is good
• Rest 2 minutes between sets
• 3 Seconds pause in bottom position

WOD
AMRAP 12 minutes
3 Clean + 3 Push press + 3/3 Front rack lunge R (16/12 kg, Rx+: 24/16 kg)
3 Clean + 3 Push press + 3/3 Front rack lunge L
9 Jumping pull-up (Rx+: pull-up)
12/9 Cal machine

Target: 4+ Rounds

Deadlift

5 x 4 @ 70-80% ( RIR 2+ every Set )

Go every 3:00

3 sets lunges 8+8 non-alternating.
Front foot elevated on stepper

20min for Load and Quality
6x Double KB ”Squat-Lunge-Lunge”
12x Double DB Benchpress
6-8x Nordic Curls

Rest

AMRAP 12
6 Single Arm DB Power Clean (right)
6 Single Arm DB Thruster (right)
6 Single Arm DB Power Clean (left)
6 Single Arm DB Thruster (left)
25/20 Calories

Rest

6x 40sec ON/20sec OFF
Core exercises

Treeni selviää salilla!

8x
New start every 4th minute

21/18 Cal Row
15/12 Cal Bike
9/6 Cal Ski

5 x 2 + 15s + 2 x 45-50kg

Voima
E3MOM, 4rds as a superset
2xDB Shoulder press 8-10
Renegate row 8-10

Metcon
30-20-10reps for time
DB Push press
DB Goblet squat/Air squat
Jump/step over DB