3 rounds: 4-3-2 with 90sec rest
between sets and 3min rest
between rounds. Add
loading to each round.
All rounds with RPE 4 to 4+

Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

Find heavy of the day in 15min
(RPE 4+ to 5)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

600m run
21 deadlifts
21 box jumps
21 wall ball @9/6kg
3 rope climbs

400m run
15 deadlifts
15 box jumps
15 wall ball @9/6kg
2 rope climps

600m run
9 deadlifts
9 box jumps
9 wall ball @9/6kg
1 robe climp

Deadlift ~50-55%

TC: 40min

Shoulder Press, Behind Neck. SN Grip

4 x 5

20 Sec Banded Pull Apart Hold Between Sets.

Go Every 3:00

EMOM’9
1. 12 T2B (unbroken)
2. 40 sec sandbag hold 65kg
3. 40 DU

EMOM’15
10 Deadlift 50%

4 rounds EMOM
10 press
10 push up
10 OHS