E3.30M x 4
3 front squat V.2-3 (75-80%)
5 back squat

Ensiksi tehdään etukyykky, jonka jälkeen tanko räkkiin. Heti perään tehdään takakyykky. Etukyykky määrittää sarjapainot. Huomio toistoreservi.

EMOM 16 min

1) 15/12 cal row
2) 5m handstand walk
3) 5 handstand push ups
4) rest

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Goal & Intensity:
- Build upper body strength and control.
- Execution: Every minute for 16 min – 15/12 cal bike, 5m handstand walk, 5 handstand push-ups, rest. Everyone starts at the bike.
- Progress: Keep movements controlled and use rest for recovery.
- Tip: Adjust reps or scaling to maintain quality throughout.
RPE: 7-8

EMOM 4 x 3
1 min rest between EMOMS

A.) EMOM 4
High hang power clean 3 reps + 1 push jerk @50% 1RM

B.) EMOM 4
Hang power clean 3 reps + 1 push jerk @55-60% 1RM'

C.) EMOM 4
Low Hang squat clean 3 reps + 1 push jerk @55-60% 1RM

AMRAP 20

12/9cal machine
9 push up
6 s.a devils press@22,5/15kg

6 x alkavalla 3 minuutilla

1 rinnalleveto + työntö, rakenna päivän hyvään raskaaseen painoon

Active Recovery workout HR Zone 2-3

5 + 5 One Legged DB Snatch
20m Duck Walk
10 Jefferson Curls
50/40 Calories Any Machine
10 + 10 DB External Rotations
10 Kang Squats
10 Pull-Overs
50/40 Calories Any Machine

15min

8 varpaat tankoon
10 kp rinnalleveto riipusta + työntö
12cal laite

Back Squat 4x4 @77,5-85%

Strict chin ups 4x6

EMOM x 36

1) row
2) wallball
3) ski
4) box jump over
5) echo
6) rest