EMOM20
1. 10 skull crushers (20/30kg)
2. 12 bicep curls
3. 12 ring dips
4. 12 hard ring rows
5. Rest

• Use the same weight on a bar for both movements, you can add load for every round
• This excercise will give you a nice pump 💪

3 Rounds:

YGIG

5 x Shoulder Press (2 sec pause at the bottom)

YGIG

5 x Chin Up (2 sec pause at the top)

AHAFA

5 Front Squat (bar from the ground),
1min rest,
5-10 Strict Pull-Up,
1min rest,
5-15 Ring/Parallette Push-Up,
1min rest,
10-15 V-Up/GHD Sit-Up,
1min rest

50min of steady pace work:

In pairs -> Hietsu/Sörkkä Run

then

YGIG

Row

10 Hollow + 10 Superman Rock
20 Mountain Climber
30 WB Twist
1 min Plank Hold

@60-70% of Max HR

Cluster cycle block
deficit deadlift 2x1.1.1.1.1 90%
30secs rest, then set 2 40 and then set 3 45 secs
I would suggest you use 90% of your max regular deadlift and then 90% on that.

3 mins between sets feet on 10kg plate

6rounds:

90s On / 30s Off
1) bike
2) row
3) ski
4) echo

Takakyykky 5RM ja max toisto @80%

20 min aikana

Front squat 5x2 with pause

EMOM 12
@ 65% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

For time:

3 - 6 - 9 - 6 - 3

40/30kg

Deadlift
Power Clean
Front Squat
Thruster
Push Jerk
Bar over burpee

TC 12min