20min amrap:

• 1-2-3-4-5..... maastaveto kehonpainolla
• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky

Maastavetopaino kommenttiin.

Clean Pull 3x3@100-110% of your 1RM Clean

Use straps if needed. Scale if needed.

• 1x5@60%
• 1x5@70%
• 1x5@75%

5 x work 3 min, rest 3 min

4 burpee box jump overs
6 alt. DB snatch
8 sit ups
Score is total rounds + reps

---

High-intensity interval training with full recovery
Push the pace during work periods and recover completely during rest
RPE 8–9: Hard effort every round
Aim for consistent scores across all five rounds
Burpee box jump overs: smooth and continuous
DB snatches: quick transitions and efficient movement
Sit-ups: fast, relaxed rhythm
Record rounds + reps each interval
Try to maintain your pace from start to finish

Back squat

5x4

80-83% / 2 RIR / E3MOM

4 sets:

• 5 Back Squats @ 75%
• 30s. Rest
• 10 Strict T2B
• 90s. Rest

12min

5 leuanveto
10 etunojapunnerrus
15 ilmakyykky

Deadlifts 6x4 @75%+

Find your 1RM Weighted Chinups

Front squat

4x5

77% / 2-3 RIR / E3MOM kaikki samalla painolla