12min amrap:
15 x tempaus 40/30kg
15 x tupla

WU: AMRAP8:
45s erg
8+8 1-leg KB dl
10 scorpion stretch alt.
5 low box jump

AMRAP15 for quality:
5-10 kipping HSPU
10-15 (deficit) ring row
20/15cal machine

Advanced: 5-10 strict pull-up

Partner workout

4 rounds for time
10 power snatch 60/42,5
20 box jump 75/60
30 toes to bar
40 wall ball 20/14

Share reps with partner

3x5 Tempo Deadlift @ 60-65% of 1RM

• Tempo @ Exsplosive pull, 3s. down, no stopping on floor (touch and go)

E1:45s x10, alt. between a & b:
a) 5-10 (jumping) kipping pull up / C2B (advanced: BMU)
10-15 push up
b) 12-18 / 8-14 cal bike erg / echo bike / ski erg

Skaalaus:
- a: valitse toistomäärät, jonka pystyt tekemään 2-3 sarjassa
- työaikatavoite ~60s. TC: 1:15 / intervalli.

RPE 7-8

3x3 Bench Press @ your heaviest 5 rep

• same weight in all sets

A) Bar muscle-up technique

B) 5 rounds
In 2min
4 bar muscle-up
8 burpee over rower
AMRAP row cal
2min rest

5min on / 1min off x6, for quality, alt. between a&b:
a) 15/12cal machine
6+6 kb hang snatch
9 Goblet squat

b) 30s crossover / SU
10+10 (bodyweight) reverse lunge
5-10 strict TTB/ hanging knee/leg raise

Zone 2 / RPE 6 - ota iisisti, tämän on tarkoitus olla PK-treeni eli tasaista tahtia liikkuen hyvä hiki päälle.

3x3 Pause Front Squat
- 2s pause @ bottom of the squat