All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

Male Kilos - 61-70-83-70-61
Female Kilos - 43-47-56-47-43

• Stimulus wise, we are looking for the following criteria on the three loadings: Lightest - One we could cycle for 21+ reps unbroken, when fresh. Middle - One we could cycle for 14+ reps unbroken, when fresh. Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

• 6 Sets of:
Handstand Walks with obstacle 15 m o Handstand Walks 25 m
Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
salirci e passarci sopra ecc.
Rest as need each sets.

For time
50/50/25
40/40/20
30/30/15
20/20/10
10/10/5
DU/SIT UP/PUSH UP

Kyykky 4x4x85%

Lisäpainolankku 3x1min

Kelkka omapaino x 10 suoraa

Jalkojen/lantionnosto maaten 4x20

EMOM 10
1. 6-8 bulgarian split squat/leg
2. 8-10 seated KB press

EMOM 12

1: 3 squat clean (@ 65-75 %)
2: 3-6 bMU

Focus on quality movement.

Each 3min with 200m run buy-in.
Choose five movements, one for each 3min.

PK - Kuntoilua

Bench Press 1RM

5 rounds :

• 3 Squat Clean & Jerk (80/50)
• 9 Box Jump
• 18 Ketel Bell Swing Russian (24/16)