back squat 3 x 10 reps.

10 reps 55-60 %
10 reps 60-65 %
10 reps 65-70 %

Valitse prosentit päivän kunnon mukaan.

50min @ 60-70% HR

Hietsu / Sörkkä Run
Start and end with 5min walk

then on remaining time:

Repeat for quality:
10 x Good morning
10 x Hollow Bicycle
1min Front Rack Carry 1 x KB (AHAFA)
10 x Ring Row
10 x Push-Up

Find your 4 RM of chest to bar pull up. Any grip ok.

21-15-9
Deadlift 100/70kg
HSPU

TC 6:00

13min AMRAP:
5 C2B,
10 HR Push-Up,
15 Air Squat

Every 3:30 for 3 times
10 front squats @70% of 1rm.

3 rounds of superset
10 deadlifts @40,50,60% of 1rm (1st, 2nd and 3rd round %)
16-24 front rack reverse lunges (use kb's or db's)
rest 2,5 - 3 min bwn sets

6 Deadlift (70/50kg)
5 Hang Power Clean
3 Jerk

Every 3 min for 5 rounds

12 BW sumo deadlifts
12 (6+6) lateral box overs with 2 KB held on the front rack, you choose the weight.

In the KB fron rack, keep your fists together, elbows high and pointing forward. Do not let the kettlebells roll to the back!

EMOM 2 x 5 sets
Hang power clean 3 reps @ 70-75% 1 RM Power clean