E2MOM x 4

1) 3-5 weighted pull up
2) 8 strict press

1-2-3-4-5-6-7-8-9-10 reps for time of:

Front Squats 42,5/30kg
Bar Over Burpees

...into remaining time :

1-rep-max clean

Time cap: 14

3x3 2s stopilla* V3

+2x 8 Rengassoutu

*stop omassa vaikeassa kohdassa, johon jää leuan maksimissa aina jumiin

A. AMRAP 5
12/9 Cal. Row
10 Pushups
10 Situps

rest 2min

B. 5x 30sec ON/30sec OFF
Max lengths of Burpee-Shuttle Runs (7,5m)

rest 2min

C. AMRAP 5
15 KB Swings
15 Goblet Squats
15 Box Jump Overs

rest 2min

D. 5x 45sec ON/15sec OFF
Max Calories Bike

rest 2min

E. AMRAP 5 (For Quality)
30 Russian Twists
10 Knee-hugs
30sec Plank hold

rest 2min

F. EMOM 5
15-20 Wall Balls

rest 2min

G. AMRAP 5
12 DB Snatches
9 Pullups

DELOAD WEEK

B) 100 KB swing for time 24/16
Every trime you break perform 10 burpees

C) Tabata
1: Side plank hold right
2: Side plank hold left

6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Deadlifts + Metcon ( 30.10.2025 )

14:30 Pikkasen enemmän
16:00 Snatch, Technique
17:00 Basic Endurance CrossFit
18:00 Deadlifts + Metcon ( 30.10.2025 )
19:00 Mobility + Core Workout

AMRAP 12

6-7-8-9-10-11. etc
Ring Dips
Dual DB Bench Press 22,5/15kg
30 Double Unders

A) 3 rounds
10-12 chin-up
10-12 ring dip
Rest 2-2,5min

B) On the minute for 5 rounds
1. Wall walk
2. Burpee pull-up
3. Rest

Bodybuilding

4-5 rounds:

10 Db bench
10 barbell row
10 barbell/ db curl
15 banded tricep

3 rounds - 30s ON / 15s OFF:
a) Gorilla row
b) Push-up
c) kb drag through

Push-ups: Deficit (kb/parallettes), bodyweight, elevated