A,
1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
5 rounds for time of:
3 Squat Cleans @102/70kg
15 Kettlebell Swings @24/16kg

Once you complete the 5 rounds, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 10 mins

C,
Ring Dips 5x8

Rest as needed between sets.

Perfect reps. Add weight if this is easy.

2x6
3x4

Ulkojumppaa

With quality focus;

400-300-200-100 Meter run/row/ski
20-15-10-5 Box Jump Step-downs @61/51cm
4-3-2-1 Turkish Get-ups each arm

• Goal: Smooth, sustainable pace

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

• Try to improve on last week

10 x Rengasleuka
10 x työntö tangolla

Every 5min for 45 minutes

A: row 3min easy, 1min fast, 1min rest
B: ski 3min easy, 1min fast, 1min rest
C: AB 3min easy, 1min fast, 1min rest

Back squat
5x70%
5x75%
3x5x80%
5+ 80%

Seal row 4-3-2-4-3-2

Bench press 4-3-2-4-2-2