EMOM x 16:00
Minute 1: 10 Deadlifts @100/70kg
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats @22,5/15kg per hand
Minute 4: 60s Easy Recovery (walk, row)

Goal: All intervals should be tough, but done in 20-25 seconds. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.

3x 6-8 V2
Rengassoutu
Arnold's press

Back squat

12-12-10-10

2-3 reps in tank

Partner workout

25min AMRAP
Athlete 1: 3 rounds of "Cindy"
5 pull-up
10 push-up
15 air squat
Athlete 2: 750 / 700m row

Switching when both athletes have done their own parts.

10min amrap:

• 30 tuplanaruhyppy
• 5 yhden käden devils press (N 15kg / M 22,5kg)

Back squat

3x10 ( 2s pause bottom of squat)

2-3+ reps in tank

PERFORMANCE
AMRAP x 16 MINUTES
100m Run / ½ Stairs
5 Shoulder to Overhead @85/60kg
200m Run / ½ Stairs
10 Shoulder To Overhead @70/47.5kg
400m Run / 1 Stairs
15 Shoulder To Overhead @60/42.5kg
600m Run / 1+½ Stairs
20 Shoulder To Overhead @42.5/30
800m Run / 2 Stairs
25 Shoulder to Overhead @30/20kg

---

FITNESS
AMRAP x 16 MINUTES
100m Run / ½ Stairs
5 Shoulder to Overhead @challenging
200m Run / ½ Stairs
10 Shoulder To Overhead @moderate
400m Run / 1 Stairs
15 Shoulder To Overhead @moderate
600m Run / 1+½ Stairs
20 Shoulder To Overhead @light
800m Run / 2 Stairs
25 Shoulder to Overhead @light

• If you finish the final round, restart with the workout, but keeping the bar on the lightest weight for all rounds.
• RPE 7
• Video: https://vimeo.com/848310553?share=copy

4 ROUNDS FOR TIME
300m Run / 1 x Stairs
12/10 Cal Bike/Row/Ski
15 Pull-Ups

• Cap 16:00
• Scale pull-ups today with jumping pull-ups

WORKOUT (Performance)
AMRAP x 10 MINUTES
5 Hang Power Cleans @70/47.5kg
10 Kipping Pull-Ups
30 Double Unders*
*Increase by 15 reps each round. 30-45-60-and so on...

WORKOUT (Fitness)
AMRAP x 10 MINUTES
5 Hang Power Cleans @52.5/35kg
10 Ring Rows
30 Double Unders / Single Unders
*Increase by 15 reps each round. 30-45-60-and so on...

Daily video: https://vimeo.com/784467610

WORKOUT (P)
4 ROUNDS FOR TIME
30 Russian KB Swing @32/24kg
25 Burpees to Target
20 Hand Release Push-Ups

WORKOUT (F)
4 ROUNDS FOR TIME
30 Russian KB Swing @24/16kg
25 Burpees to Target
20 Push-Ups

• 16:00 Cap

Daily video: https://vimeo.com/784468081