Use 60-70% of your 1RM Front Squat.
Do 10-9-8-7...2-1 rep sets with only 15-30s recovery between sets.
Finish off with 50 reps @ 40%
Record weight used for pyramid and for finisher

Running clock

Minutes 0 - 9

50 Deadlift ( Toisella tanko pidossa maastavedon yläasennossa )
40 Power Clean ( Toisella tangon pito front rackissa )
30 Front Squat ( Toisella tangon pito front rackissa kyykyssä )
20 Shoulder-to-Overhead ( Toisella tangon pito pään yläpuolella )
Max. synchro lateral bar over burpees.

Rest 1 minute.

"Complex Stuff" Max. Weight

Minutes 10 - 15

1 Deadlift
1 Power Clean ( Touch´n go )
1 Front Squat
1 Shoulder to overhead

EMOM12:
1. 6+6 1-arm DB/KB floor press
2. 30s barbell bicep curl
3. 8-12 box dip

With partner, I go you go

7 rounds:

15 pull up
15 sit up
15 push up
15 box jump
15 kbs@24/16kg
15 deadlift@105/75kg
15cal machine

• after 7rounds: 105 burpee

Time cap 45min

WEIGHTLIFTING (3/3)

Split Jerk Wave. 4 rounds, every 90sec, 1) 3 rep 2) 2 rep 1) 1 rep

One round is 3 rep + 2 rep + 1 rep. 

Go up and down with the loadings. Each set with RPE 4 to 4+.

Add 2,5-5% compared to last week.

For time:
40 Ski / Row Erg Calories
40 Single Arm Dumbbell Overhead Lunge Steps
40 Row / SKi erg Calories

Finish the workout with different machine than you start.

Timecap 12 minutes

5 x alkavalla 3 minuutilla

3 takakyykky @60-70% 1RM
2-3 seinällekävely

Kyykyt räjähtävästi ja kontrastiksi ylävartalon voimistelua

For Time: (10:00 Cap)
21-15-9:
Squat Snatches 40/30kg
Chest-to-Bar Pull-Ups

• Score = The time it takes to complete the workout

5 rds for time

5 DB hang power cleans right side
5 DB front squats right side
5 DB STOH right side

5 DB hang power cleans left side
5 DB front squats left side
5 DB STOH left side

L1: 20/15kg
L2: 25/17,5kg

TC:8 min

AMRAP 10

30 Jumping Pull Ups
14 Overhead Lunge w/DB 22,5/15kg
6 Burpees over Dumbbell