Penkki 6x5 (60-70-80-60-70-80%)

Kulmasoutu 5x10
-penkin vastaliike

Ojentajat käsipainoilla 5x12-20

EMOM3 x 6

Back Squat 6-6-6-6-6-6

60-70%

Vuorotellen kyykyt ja penkki 5x5

EMOM20:
a) 6-12 box get up (step down)
b) 6-12 double db stoh
c) 6-12 cal bike erg
d) 6-12 s.l. v-up (1 rep = both legs)
e) rest

PURPOSE & SCALING: Choose weights / reps so, that you can complete each interval unbroken / at same pace throughout the workout. It's OK if on the last round you need to push a bit.

Target: Work 30-45s / min. Overall RPE ~8.

3 sets × 10 reps

Go every 2:00

32min emom

Row 15/12cal tc45s
Clean and jerk @increasing weight

Bike/box step up

Rest

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

4 sets of 3 reps (as low as possible)

Go every 2:00

EMOM3 x 6

Bench Press 6-6-6-6-6-6
+ 10 istumaannousua kierroksella

50-60%

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner Stretch