STRENGTH

4x10 Kangaroo Squat

RPE 3+ to 4, rest as needed between sets

STRENGTH

Front Squat 3x3

RPE 4 to 4+

Try to add 5-10% compared to last week.

12min EMOM: Squat Clean Thruster + 20-50 DU

Use a loading that is 65-75% of your 1RM

You should have 20+ sec to rest
RPE 3-4

Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 1-3 Gymnastic Ring Kip
2) 2+2 TGU
3) 10+10 Banded Bulgarian Split Squat
4) 20-30sec L-Hang
5) 5-10 Rower Pike-Up
6) Row/Airbbike 30-50 cal

CONDITIONING

8x3min AMRAP, 1min rest between (A+B+A+B+A+B+A+B)

A) 6 Hang Power Clean (60/40kg) + 6 Push Jerk + 6 Bar Facing Burpee + 1 Rope Climb

B) Airbike10/7cal + 12 Wallball

RPE 3-4

Target: Steady pace, reps unbroken.

Start a new 3min AMRAP from the beginning.

CONDITIONING

20min EMOM

1) 10-20 Wallball
2) 7-15 Burpee

Overall RPE 4

STRENGTH

4 rounds, rest as needed

1) 6+6 Reverse Lunge
2) 6 Press (barbell)
3) 6 Weighted Pull-Up

RPE 4

CONDITIONING

5 rounds:
800m Run
1000m Row
3min rest

Overall RPE 3 to 4, not all out. Heavy breathing but should hold on a short conversation. All rounds within 10sec. One round should be done under 9min, if not, tailor the distances to fit your fitness level.

Aikaa vastaan:

50-40-30-20-10

• penkkipunnerrus (N 25kg / M 35kg)
• tuplanaruhyppy

5 sets of
2 Pause Front Squat + 1 Front Squat @75%+