Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

3x5 Shoulder presses

WU: EMOM 10 (work 45-50s.)
1. Ski
2. Good morning
3. Lunges with a reach
4. 1 leg glute bridge alt.
5. Cossack squat

---

A) 2 rounds for time without any breaks, ygig
20 DB thrusters
15 DB box step overs
10 devil presses
50 weighted sit-ups
10 devil presses
15 DB box step overs
20 DB thrusters
2x22,5/15kg
TC: 22 min

3 min rest

B) 10 rounds for time
1 rope climb
7 HRPU
15 air squats
TC: 12 min
1 completes full round before other one starts.

4x3 @70-80%

Maastaveto 6 x 2 x 80%

Raakarive + saksiin työntö
4 x (1+1+) x 70%

Boksihypyt 20 ( 5 x 4)

A: 8min emom 3x Banded squat jumps
B: Bench Press 3-3-3+
C: Incline db Bench Press 3x6
D: Sissy squats 3x10
E: Behind the head triceps extensions 3set

Every 10 minute x 4 sets:
800 m run
15 shoulder to overhead 30/20 kg
12 box jump overs 24/20”
9 T2B

A:
Non contact squat clean + squat clean + paused split jerk 6x1 @easy weight

B:
Power clean + clean & jerk 5x1 @80-85%

Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 8 @ 80-85%H4

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

3 x 8 @ 5 kg + max reps @ 5 kg