A) 3 sets of intervals (A1 – A2 – A3)
A1. 8-minute EMOM
1) 15 Wall-ball 9/6kg (20/14lbs) + Max bar muscle-ups in the remaining time
2) 10/7 (cal) Assault bike + Max DB snatch, alternating @ 22.5/15kg (50/35lbs) in the remaining time

Rest 3-minutes before A2

A2. 4-minute AMRAP
15/12 (cal) Assault bike
12 Chest to bar pull ups

Rest 3-minutes before A3

A3. 4-minute AMRAP
4 – 8 – 12 – 16 etc.
Wall-ball @ 9/6kg (20/14lbs)
DB snatch, alternating @ 22.5/15kg (50/35lbs)

A) Deadlift / Sumo deadlift – 3 x 10 @ 68-72%1RM Deadlift (2-3 RIR on all sets), Rest 3 to 4-minutes between sets

B) Alternate B1/B2
B1. Strict press – 3 to 4 x 6-8 @ 72-78% (2 RIR on each set), Rest 1-minute before B2
B2. Strict pull up – 3 to 4 x 4-6 @ RPE 8 (2 RIR on each set), Rest 2-minutes before B1
RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

A) Back squat
Build to a heavy set of 5 (H5) for the day
+
2 – 3 x 10 @ 75-85%H5, rest 2 to 4-minutes between sets
B) Alternate B1/B2
B1. Strict press – 3 to 4 x 6-8 @ 72-78% (2 RIR on each set), Rest 1-minute before B2
B2. Strict pull up – 3 to 4 x 4-6 @ RPE 8 (2 RIR on each set), Rest 2-minutes before B1
RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
Notes (A).
– H5 is a hard set of 5 you can hit today without psyching yourself up, blasting loud music or smelling ammonia = it is NOT a 5RM (we’re training, not testing). You’ll most likely find this somewhere around 82-87%1RM.
– Give yourself 15 to 20-minutes to get to your H5.
– Once you’ve hit the H5 set, you have 2-3 back-off sets of 10 @ 75-85%H5. These should feel like honest work but with some reps in reserve on each set.

A.
5x
10 DB Bench press
8 Pull-up

B.
4x
12 Lateral pull down (banded)
10+10 Chest flyes (banded)

C.
4x
10 Dip
"21's" Bicep curl

D.
Tabata's:
*Push up / Ring row
*Banded bicep curl / tricep pull down
*AB-Mat su

2x5, 2x3, max rep

Hangbar-penkki max1

Jyrkkä vinopenkki 5x5
-kapea ote

Vipunostot taakse 5x15-25

Wattbike 20min
Row 20min
Xebex 20min