4 rounds

3 min at 85% effort
30 seconds at 40% recovery effort
10 seconds at 80% effort
10 seconds at 90% effort
10 seconds at 100% max effort

Rest 4 minutes between rounds.

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(30)
5 giant sets
8 hammer curls
8 tricep oh ext
8 reverse fly
8 alt strict db press
8 plank to bridge
8 v-ups

Finisher
15 side plank punch thru per
1:00 samson stretch

4 Rounds
10 big plate deadlifts (50lb plates)
10 KB BR Squat (55lbs)
5 Push press (95lbs), + 1 rep each round)
10 Bicep curls
15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

Reverse lunges daily 12rm

A: Bygg upp till tung 1:a clean
B: strict chin ups 3xMax
C: 8min emom
Odd: 5x thrusters + amrap ring rows
Even: 15 russian twist (L+R=1rep)

EILINEN/LEPO/
60 min KÄVELY/PK-
LENKKI

1 x Power Clean + 1 x Hang Squat Clean
4 x 1 at a moderate weight or 80% of 1RM Clean. Rest 2:00
- Build from last week.

Back squat

1 x 3
1 x 3
1 x 4
4 x 5

For time
8 rft
500 m bike erg
30 du
10 burpees box jump

Odd: 5 strict pull-ups
Even: 10 push-ups