Strength
Every 1:30min x 10
- 1 squat clean
Find your 1RM for the day.

After that:
- 7 squat clean @ 70%
- 5 squat clean @ 80%
- 3 squat clean @ 85%
- 1 squat clean @ 90%
TC: 9min

After that:
- 4 x 4 front squat @ 90% of today’s squat clean max
New set every 2 min

Weighted chin up 2x3, 2x2

Weighted Dip 2x3, 2x2

Shoulder press (Tuplaprogressio) 3 x 8-10 @ Start 70-80% Rest 3-5min btw sets

Slow Deadlift on a plate 5x5 reps (slow down)

A,
5 rounds for quality of:
Monostructural Cardio, 3 mins
8 Deadlifts, 75% 1RM
Monostructural Cardio- RPE 6-7/10; bike or row

B,
Complete as many rounds as possible in 12 mins of:
10 Goblet Lunges, 32/24kg
10 Kettlebell USA Swings,32/24kg
10 Alternating Kettlebell Gorilla Rows, 32/24kg

C,
Run 800 m

This is an all out effort for time.

D,
3 rounds for quality of:
10 Wall Planks
10 L/10 R Side Plank Reach Throughs
10 Dumbbell Bent Over Flies, pick load
Rest 1:30

Clean 3-3-3-3-3 reps

For 15 minutes
Toes-to-bar ladder burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute max reps burpees. Perform three toes-to-bars the third minute max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min