Sumo deadlift 3 RM, then 3x3 @ 90%

1000m ×3
500m ×1
250m ×4

Z-press
5x5, RIR 2-3

Deadlift
1. Work to today's heavy 8
2. 3 x 8 reps @70-80%

Double overhand grip and 2 sec negative every rep

Voimatempaus +vala
Tanko ja 20kg

Tempaus stopilla
25kg

Rive +vauhtipu+työntö 3+2+1
35kg asti

Pari takakyykkynelosta 45kg

Pystypunnerrus kolmosia
25,35,37

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

AMRAP 20
12 kb deadlift @2x22/16kg
6 chest to bar pull ups
12 medball box step ups @9/6kg
6 chest to bar pull ups

Lämmittely 8 min

EMOM5
Clean pull + 2 hang muscle clean + 2 hang power clean + 2 strict press

Complex
Power Clean + Front Squat + Hang Power Clean
60-70%
15 min

From the rack
Jerk Drive + Jerk
60-70%
10 min

Accessory
3 rounds
KB shrugs 15-20
- 20 sec rest -
Handstand scapula push up 15-20
- 1 min rest -

3x2, 2x2

E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ball

Target: 1:15-1:45 / round.