Clean pull

3 x 3 @ 100%1RM clean, go every 2:30-3:00

– Do your first set @ or around 725% 1RM split jerk then build within the percentage range if moving well
– Pause for 3-sec in the receiving position of each rep

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 10-15 Lu Raise (2x plate)

C) 3x Superset Of:

• 10-15 Ring Push Up + 30-45s Ring Plank Hold
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 10 Strict T2B // 15-20 Strict Knee Raise *rest 45s
• 10/10 KB Side Bend *rest 45s
• 30/30s Side Plank *rest 45s

BikeErg
4:00 @ easy, build gradually to RPE 4-5/10
+
Row
1:00 @ 20 spm
1:00 @ 24 spm
1:00 @ 28 spm
* Keep pace easy and focus on changing rate without changing effort
+
SkiErg
1:00 @ 36 spm
1:00 @ 40 spm
1:00 @ 44 spm
* Keep pace easy and focus on changing rate without changing effort
+
EMOM 2 – Air/Echo bike
0:08 build to ~90%
0:52 easy spin

AMRAP 10 @ steady

1-2-3-4-5-6-etc.
Bar muscle-ups
Wall walks
10 cross-over single-unders (each round)

Rep scheme option. If you get to a number of reps where you would get stuck, start again from the beginning OR stay with the previous reps (e.g. 1-2-3-4-4-4-4 instead of building further up).

Movement options.
Bar muscle-ups → Jumping bar muscle-ups → Banded bar muscle-ups → Pull-overs
Wall walks → Partial wall walks → Hand-release push-ups

*rack, *tc 20min

2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

EMOM 12 (Straight arm strength)

1) 3-6 Straight arm body levers
2) 3-6 Ice cream makers (on the bar)
3) Rest

Deadlift

5 x 3 @ @ 75-80%

Go every 3:00

• 1 Round
• 8min Work / 1min Rest
• RPE 8

Zone 1:

Partner A:
KB Lunge x 16 ( 8 per leg)
KB Stepup x 16 ( 8 per leg)

Parner B:
Echo Bike

Zone 2:

Parner A:
Shoulder Rotator x 10
DB Chest Press x 10
Single Arm DB Press x10 ( 5 per hand)

Partner B:
Sled Push

Zone 3:
SkiErg Sprint 250m
Rest 30s
RowErg Sprint 250m
Rest 30s

Zone 4:
Heavy FC 50m
SB Lunge x 20 (10 per leg)
Russian Twist x 20

Zone 5:
Run (incl 3-5%)

Core Finisher:
1min SkiErg
1min Plank
1min Mountain Climber / One Leg Donkey

Bodybuilding EMOM 40min
1.3 Tempausveto + 2 Tempaus
2.8 Thruster
3.10 Kulmasoutu
4.5RV Kyykkyyn
5.10 Lattiapenkki

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –