Pendlay row (alternate grip) 4x8 reps

Shoulder Press 10-8-6 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.

A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min

3 rounds

10-15 rower hamstrings
60s wall sit hold

*Rest as needed

AMRAP10
10 power clean 50/35
10 Toes to Bar
10 box jump

3 Rounds

30 cal row
15 pull-ups (scale: max reps in 45s)
15 cals echo bike
3 wall walks

*rest 2mins after each round

3-5 rounds NOT for time (a.k.a
for quality):

800m Run
12 C2B
10m D-Ball/Sandbag/Yoke Carry
12 Single Arm DB Jerk (6+6)
10m D-Ball/Sandbag/Yoke Carry
12 TTB

Overall RPE 3-4, go by feel and
rest as wanted.
Target: move with good form
and try to do sets unbroken or
with the rep scheme that
challenges your fitness level.

Loadings:
Rxd: 30/22,5kg
Masters: 22,5/15kg
Tailored: 20/12,5kg

Tailoring Options:
Run→ Row 1000m
D-Ball/Sandbag/Yoke→ Banded
Barbell Walk
DB Jerk→ decrease loading
TTB→ Hanging Knee Raise

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

3 x 15 ( kaikkia kolme kiekkaa, super setti)
GHD/ T2B/Kipping pull up

3 x per puoli
Db snatch L 8 + L hang clean 15 kg
Db snatch R 8 + R hang clean