BENCHMARK
For time
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 back extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

Scaled WOD
For time:
30 box step-ups
30 ring rows
30 KB swings
30 walking-lunge steps
30 hanging knee raises/sit ups
30 push presses
30 good mornings
30 wall-ball shots
30 Up downs
30 single-unders

5 - 5 - 5 - 5 - 5

3 rep reserve every set

Back squat 6x4 @ 80%

6 kertaa Overhead squat, 80% OHS max:

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.

20min, joka toisella alkavalla minuutilla 5 x maastaveto

In 25min:

5RM deadlift

STRENGTH (2/3)

Front Squat 2x6 @RPE 4 to 4+

Add 2,5-5% compared to last week

Find your 6TM in 20min!
5s pause

1) 5 Power Snatch @ 40% (TNG)
2) 6 Strict Pull-up
3) 10 Push Up

In 20 min find your
3 RM for deadlift
Score is top 3 successful lifts

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Goal & Intensity
-Keep your head cold and legs strong.
-Make sure that this session is not feeling in the lower back afterwards, by making smart increases between the work sets.
-Have a plan.
-Less there is time on the clock, smaller weight increases should be done.
-Build strong, repeatable pulling strength and find a solid 3-rep max in the deadlift.
-Heavy but controlled lifts—your last successful set should feel challenging, not sloppy.
-Short work intervals to activate your core and posterior chain without fatiguing you.
- Increase the load gradually and save your heaviest attempts for the final minutes.
-Brace your midline, push the floor away, and keep the bar close.

RPE: 8.5–9.