e2mom x 10

• 1-2 muscle up or 1-2 (legless) rope climb
• 3-5 hspu or 30 sec handstand hold

30 on the minute:

1. 5 back squat
2. 14-16 db snatch @ 45/25lbs
3. 8-12 cal row

With a barbell AHAP
3 x 8

Back Squat 10-8-6-4-2-4-6-8-10

3x 800m

@ 85%

Go hard but submax on the first one, then maintain the same speed the two following sets.

6 x 3min rounds:
5 deadlifts
5 shoulder press

käytä maastavetoon 50-60% 1rm
käytä shoulder pressiin 60-70% 1rm

5 x every 4 min
8 front squats

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Goal & Intensity
-Build leg strength and control with front squats, focusing on posture and core stability.
-The goal is heavy, quality work, but not maxing out, but staying strong and precise each round.
- Pure strength work that rewards depth and stability.
-Brace your core, and drive your elbows high — that’s what keeps the bar steady and your position powerful.
RPE: 8 → heavy but under control; last two reps should feel challenging.
Why: Front squats improve leg strength, trunk stability, and upright posture — directly boosting performance in all lifts and athletic movement.

7 x every 3 min

1 squat snatch
+
3 OHS

built up to a challenging weight

4 kertaa, 50-60% DL maks.

8 - 8 - 8 - 8

Lepää 2-3 min.

BENCH PRESS 3 RM

compare to 7.6.

In 30 minutes built up for load
score is 3 of your best lifts

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Goal & Intensity:
– Find today’s 3-rep max with proper form and control.
– Measure strength progress since the last test.
– Gradual build-up toward a true, heavy working set of 3.
– Rest well and stay focused on technique throughout.
– Use progressive sets (e.g., 5–4–3–3–3) to warm up smart.
– Keep tension through your legs and grip the bar tightly.
RPE: 9–10
– Final set should be near your limit — no reps left in the tank.
Area of training focus:
This workout builds upper-body strength and pressing power. Regular testing allows you to track improvements and individualize future training.