A,
Push press
3x3 reps @80% of 1RM Clean & Jerk
3x2 reps @90%
2x1reps @100%

B,
Power Clean
4x3 reps @70%
3x2 reps @80%
2x1 reps @90%

C,
Front Squat
3x3 reps @70%
3x2 reps @80%
2x1 reps@ 90%

Handstand walk - progression
Strict HSPU - strength (quality ) work and scaling up / down

Strentgh 12 mins

1a) Strict Medium Grip Pull-ups: 4 x 6reps Rest 45s.
Options: add weight, BW, Partner Asssited

1b) Single Arm Overhead KB Carry: 4 x 20m/arm. Rest 45s.
- heavy sets

Run

Option 1:

• 45-60min Z2 Run

Option 2:
8km Run (intervals)

• 2km Z2 WU Into,
• 2km @VK *90s walking rest
• 2km @VK + *90s walking rest
• 1km @Fast *90s walking rest 1km Recovery easy pace

Osana kiertoharjotusta.

LÄMMITTELY
Hyvää huomenta kepillä
Kehonpainokyykky
Kyykyssä käden avaukset
Eteentaivutus + mittarimato
Lisko
Lantionnosto
LLA - jarruttava punnerrus

OSA 1 - DEADLIFT FROM THE GRAVE
3 rm maastaveto

OSA 2 - PUMPKIN PARTY
Aikaa vastaan (parin kanssa)
70 "pumpkin" sivukyykky
50 "pumpkin" vauhtipunnerrus
100 "pumpkin" goblet squat
50 "pumpkin" korokkeelle / boksille nousu
70 "pumpkin" russian twist

3 burpeen sakko (kummallekkin), jos "pumpkin" koskee maata

5 Intervals

A1. AMRAP 5
21/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 Toes-to-rings

A2. AMRAP 5
200m Run
4 Wall walks
12 DB snatches, alt @ 22.5/15kg (50/35lbs)

A3. AMRAP 5
200m Run
20m DB walking lunges @ 22.5/15kg (50/35lbs)
20/15 (cal) Row
20 Box jumps, 24/20”

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A3-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, movement efficiency, and recovery between high-output efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent on the way back?
– Which part of each piece dictated your pace?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Wall balls → Lighter ball
Toes-to-rings → ab-mat sit-ups
Run → 400m BikeErg or 200m SkiErg
Wall walk → reduce reps (2 or 3/round) → 8 Push ups
DB snatches/lunges → 15/10kg (35/20lbs) OR scale up to 32.5/22.5kg (70/50lbs)

LÄMMITTELY
2 kierrosta 50s/liike
1. Roikkuminen + lapavedot
2. Askelkyykky sivutaivutuksella
3. Kyykky + takaketju pumppailu
4. Vaaka + polvennosto
5. Uimari

VOIMA
3 kierrosta
1. Pystypunnerrus tangolla x 8-10
2. Sjmv kp x 8-10
3. Gorillasoutu x 8+8

AMRAP 12min
10 thruster
10 lankusta sivulankkuun
10 linkkari
5 kcal laite

Osana kiertoharjotusta.

Back squat pyramid 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
2 min rest between sets