For time:
21 Box Jumps
18 Pullups
15 Hang Power Snatches 50/35kg
9 Overhead Squats
50 Double Unders
9 Overhead Squats
15 Hang Power Snatches
18 Pullups
21 Box Jumps

For time in pairs, YGIG:
From top to bottom and back

100 x wall balls

80 x Push press @52,5/35kg
60 x Pull ups
40 x Hang power clean @52,5/35kg
20 x Front squats @52,5/35kg

Row/ski (ygig) 750m
OR Run 600m together

TC 40 min.

E2MOM x8:
a) 7 bench press
b) 7 (weighted) chin up
- RIR 0-2 viimeisellä sarjalla

Merkkaa tähän leukojen tulos

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

---

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