A.) Tempaus pukeilta polven korkeudelta
5×2 @65% 1rm
B.) Raaka Rinnalleveto + voima työntö(power jerk)
5×1+2 @65% 1rm
C.) Tempaus maastaveto

2×8 @64% maastavedon 1rm (käytä remmejä)
D.) Romanialainen maasstaveto Tempaus otteella
3×10 kevyt.

Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. 2min rest between sets. (fast up, 2 s down).

Advanced: Do deficit (HSPU) or weighted (dip).
Scaled: Kick up to a wall for every rep and only to the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. 2min rest between sets. (fast up, 2 s down)

Advanced: Go weighted
Scaled: Use a band

• 4 x 8–12 ring row with a pause on top, 60 s rest between sets. Adjust your ring height so you can hold at least 8 reps in all sets.

A,
Bench Press 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
For quality:
3x12 L/12 R Single Arm Dumbbell Rows, pick load
75 Mini Band Press

Mini Band Press-
Accumulate 75 reps in as few of sets as possible.

C,
5 rounds for time of:
10 Hang Power Snatches@52/34kg
15 Deadlifts
20 Box Plyo Skiers @60/50cm

Teams of 2 work in and "I go, you go" fashion till each person has completed 5 full rounds of the triplet.

Goal: sub 15 mins

D,
Complete as many rounds as possible in 10 mins of:
L Arm Waiters Walk, pick load, 30 secs
Yoke Carry, pick load, 30m
R Arm Waiters Walk, pick load, 30 secs
10 ATYTs, pick load

Yoke Carries- moderate load

• Row/Bike 2min.

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min.: Row/Bike

• 2 rds:
  6-8 Wallball
  6-8 Knee rise/T2B
  6-8 DB snatch

• Mobility...

Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard. Increase weight if last week was too easy.

Pull: (Weighted) strict pull up / banded pull-up

• Strict pull up
  5, 4, 3, 2, 2 reps with the same weight as last week, 3min rest between sets

• 4 x 8–12 banded lateral pull down with a stick. Choose a band that you can hold for all sets, but the last reps should be quite hard.

12 min Emom
3 Snatch 50-60%

3 rds:
10+10 One leg squat w/ Box (eccentric return)
10+10 One hand Push press (eccentric return)
Rest

Hang Squat snatch 2 RM

For time:
50/35 cal on rower
40 Thrusters@light weight
30 TTB
20 Burpees
10 CTB
Use a weight on the Thrusters you don’t have to break up in more then 2-3 big sets or 6-8 small sets with short rest in between.