Row progression
15 min at under 144 bpm
15 min under 144-160 bpm

Emom 18

1) 3-10 Bmu/C2B / Leuka/ Rengassoutu
2) 10-15 Thrusteria (kevyt tai keskiraskas)
3) Lepo

4 sets
10 Pendlay Row

4 x 6

Rest 1min btw sets

A) Deadlift & shoulder press progression VK3/3
5 rounds
1. Deadlift 6-4-2-4-6 @80-85-90-85-80% 1RM
2. Shoulder press 6-4-2-4-6 @80-85-90-85-80% 1RM

B) 3 rounds
10 DB floor press 2x22,5/15
10 DB box step-up 2x22,5/15

Rest while partner completes full round

Front squat

5x1

30 Min AMRAP;
21-15-9-21
DB Deadlift
DB hang power clean
DB STOH
Box jump over

Working in pairs but switch after a full round. So do everything then switch

RX 2x22.5kg/ 15kg

EMOM20:

1. 8 ring push up
2. 10 alt. pistol squat
3. 8 dip (between boxes)
4. max reps double unders

A) Deadlift & shoulder press progression VK2/3
5 rounds
1. Deadlift 6-4-2-4-6 @75-80-85-80-75% 1RM
2. Shoulder press 6-4-2-4-6 @75-80-85-80-75% 1RM

One movement every 2min

3VK progressio, jossa joka viikko maastaveto ja pystypunnerrus. Molemmissa toistuu viikoittain samat sarjat, mutta paino kasvaa viikoittain (aloita siis maltillisesta painosta).

B) "Bring Sally up, Bring Sally down"
Squat

Partner Workout for Quality
2k Row/Ski or 4km Bike or 8:00 Assault Bike
150 Russian Swings @32/24
1k Row or 2km Bike or 4:00 Assault Bike
100 Wallballs @20/14
2k Row/Ski or 4km Bike or 8:00 Assault Bike

• Goal: Sustainable smooth pacing, smaller sets on Wall Balls so you can keep moving