STRENGTH

Shoulder Press 8x2

RPE 4 to 4+

3 rounds

2min AMRAP
4 hang power clean 60/42,5
4 front rack reverse lunges 60/42,5
20 double under

Rest 2min

2min AMRAP
25/18 cal row
Max reps wall walk

Rest 2min

Back Squat
7x3
Use the Same Mod-Heavy or Heavy Weight for All Sets
Week 3 of 6
RPE 8

EMOM 40

1) 45sec @machines
2) 8-10 KB Swings + 8-10 Goblet Squats
3) 5-10 Ring Rows + 5-10 Ring Dips/Pushups
4) 8-12 High Box Jump Overs
5) 5/arm Single Arm DB Hammer Curl into press
6) Max Reps Double Unders
7) Plank Hold
8) Rest

6rounds:

30s ON / 30s Off
1) shuttle run
2) echo bike
3) box jump
4) c2bike

Mobility & skill-sessio
- mobbausta
- kässärihommia

Partner amrap 40min:

40cal row
40 air squat
40 kbs (24/16kg)
40 sit up
40 DB stoh(22,5/15kg)
400m run

(target 3+ rounds)

5x5 Deadlift
- build up and keep the same weight across all sets
- rest 2 mins btw
- touch N go reps, and control the weight down after the last rep!
RPE 8

• BB Hip Thrust 4x10

• Diagonal Stretch 4x5 / +5s hold on last rep.

• Scapular depression Pull ups 4x8-12 2s pause (count 2 Mississippi)

3:30 minute sets
20 minutes

AMRAP 8 min

Power clean @ 90% of your 1RM