Maastaveto "nousu aloitusrautaan"
Maastaveto 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

Bench press 1 RM, then 3 sets with 66% (choose reps)

Bench press 3x4, 3x6

30 sandbag over the shoulder @150lbs

Every 4 min for 20 min:

40 m yoke carry
- build up in weight
40 m sandbag bearhug carry @150lbs

A.) Every 3 minutes
Back Squat
4-4-4-3-3

B.) EMOM 12
Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
Min 2: 15/12 C2B pull-ups
Min 3: 20/16 cal Row

C.) 4 rds

Bike 15/12
Box jump overs 15
American KB swings 20

TC: 12 min

-try maintain round time as close as possible. Pacing workout with moderate pace.

D.) Recovery circuit 3 rds
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side

"Tall Snatch" 4x5 (kuorma sopiva)

Tempaus + valakyykky (2 sek pito alhaalla jokaisella toistolla)

5 x (1+3)x70%

Tempausveto 1x5x80%, 1x4x85%, 3x3x90%

Takakyykky 4x5x70%

Accessory:
Leuanveto 3 x max (tiukka)
Lisäpainolankku 3 x 30sek

5 rounds for quality

Advanced:

1-3 MU of choice
6 strict HSPU
300 m row

Beginner:

7 pull ups
10 HSPU on the box
300 m row

Tangolla:

Kippi bar MU:
-kipit, kumppari, spottaukset

Kippi ring MU:
-kipit, spottaukset

Perhosleuanveto
-jalka boxilla
-yläkroppa
-alakroppa
-yhdistely

Benchpress
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%