13:00 AMRAP
10 Box Jumps @61/51cm
8 Push Press @52.5/35kg
6 Toes to Bar

• Goal: Challenging but sustainable pace with even split times.

Build to a 1-Rep Heavy Deadlift in 20:00

A) Floor Press
8 x 3 every 60s.
- Slightly heavier than last week - approx 70-75%
- Final week here

B)
Supinated Grip Inverted Rows
3 x 12-15. Rest 60s.
- Rx+: Feet Elevated

Mobility For lower Body

Every 2,5min for 4 sets
6-6-5-4 deadift @65-80% 1RM

E1.30M x 8 alt A & B
(4 x each)

A) 5-5-3-3 strict chin up V.1-2
B) 5-5-3-3 shoulder press V.1-2 (tanko maasta)

Deadlift ( Use neutral Grip/Hook Grip )

5-5-3-3-2-2-2

Build weight throughout 7 sets.

Go Every 3:00

In teams of two:

300 du
double kb swing 1-2-3-…10
row 2km
jumping pull up 1-2-3-…-10
run 1km
box over burpee1-2-3-…-10

Tc 40min

Tempo Bench Press, every rep 1-2 sec pause on chest

8 x 3, these are deload sets.

Go Every 2:30

10min alkavalla minuutilla

1 tempaus, rakenna päivän raskaaseen mutta teknisesti hyvään painoon

2min lepo