AMRAP 20 for quality:

3min erg @ 65-70% of max hr
6+6 DB bulgarian deadlift
8 sit up
8 V-up
8 hollow rock

AMRAP 20 for quality:

3min erg @ 65-70% of max hr
6+6 1-arm DB floor press
6+6 box step down
20s+20s side plank hold

RPE 2-3
-> palauttava PK-treeni

Pause Front Squat (3sec at bottom) 4x3 @70%++

Bench press

Bench press 4x12

Rest 2 min between sets

4 rounds

2min easy shuttle run
2min farmer's walk (KB/DB)
2min AMRAP:
4 push-up + 8 sit-up + 12 rev. lunges
2min easy row

*You can have short rests in farmer's walk

Chin-up
4-3-2-1

Work up to heavy 1RM weighted or challenging scaled

4 rounds for time
10-8-6-4 clean (anyhow)
12-10-8-6 bar over burpee
20-18-16-14 sit-up

Weights
Male: 50-60-70-80
Female: 35-42,5-50-60
(55-65-75-85% 1RM)

Change weights after every round

A) Back squat
4-3-2-1-1
Start with 80% and build up in weight

B) Weighted pull-up
4-3-2-1-1

C) 3 rounds for quality
10-12 lu raises
10-12 DB biceps curl

RX:
EMOM30
1. 45s ergo @75-80% effort
2. 1 set of bar mu (target 3-5) or 1 set of rope climb
3. 8-12 alt. DDB box step up
4. 10-12 plate turkish sit up
5. rest

Scaled:
EMOM30
1. 45s ergo @75-80% effort
2. 1-2 set of pull up (target 6-10)
3. 8-12 alt. DDB box step up
4. 10-12 plate turkish sit up
5. rest

RPE 4

Skaalaukset: pull up->6-8 strict banded pull up Huom! Valitse painot ja liikkeet oman tason mukaan sekä huomioiden RPE.

Squat clean & Split jerk waves (1/3)

E2MOM x6:
- Reps: 3-2-1-3-2-1
- RIR 2-3 viimeisellä aallolla (~75-90% of 1RM)
- nosta rautoja niin sarjojen kuin aaltojen välillä
- Skaalaus: Jos kyykyssä rajoitteita -> power clean ja tarvittaessa myös push jerk / press.

2 rounds:
10 Double KB Deadlift
10 Double KBS (eye level)
10 Double KB STOH
10 Double KB Front Squat
3 Burpees after each set

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Frog Flow video and/or Squat Flow video