EMOM 12:
1. 4-4-3-3 deadlift @ RIR 2-3
2. 6+6 DDB bulgarian split squat @ RIR 2-3
3. REST

20 rounds for time:
3 pull-ups
6 push-ups
9 air squats

E2MOM x8, alt. between a & b: (tot. 16min)
a) 9 bench press
b) 9 chin up (vastaote) / 1-2 leg or partner assisted chin up
- rir 2-0 in both movements, no failures

Merkkaa tähän penkkitulos.

EMOM 25 min

1) HSPU
2) shuttle run
3) MU
4) RKBS 32/24kg
5) rest

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Today there's only open gym hours. Please see front page.
Goal & Intensity:
Improve body control and conditioning with varied movements.
Execution: Perform one movement per minute in 5-minute rounds, for 5 total rounds (EMOM 25 min).
Progress: Choose reps that match your level – quality and difficulty over reps
Tip: Use the rest minute to calm your breath and reset your focus.
RPE: 7–8

Go as long as you can keep up with the clock.

EMOM 12:
1. 5 bench press @ RIR 2-3
2. 8 (deficit) Pendlay row @ RIR 2-3
3. REST

Hang power clean 4x3x60-80% 1RM

AMRAP8 x 4 - 2min rest between amraps alt a & b

A)
5 single arm db hang clean + 5 single arm db reverse lunge(R)
5 single arm db hang clean + 5 single arm db reverse lunge (L)

B)
3 single arm db devils press + 5 single arm db front squat (R)
3 single arm db devils press + 5 single arm db front squat (L)

Treeni tehdään parin kanssa niin, että toinen tekee aina koko kierroksen ja sen jälkeen vaihto.

AMRAP7:
6 shuttle run (1 rep = 10m, sali poikittain)
10+10m kb front rack walking lunge (24 / 16)
- ensimmäinen 10m kahvakuula toisessa (esim. vas) kädessä, toinen 10m toisessa (esim. oik.) kädessä

5x1+2 snatch balance + overhead squat
Go every 2min