15min EMOM:

• 1st: 6-10 Ring Dips
• 2nd: 8-12 Kipping Pull Ups
• 3rd: 25 Air Squats

Shoulder Press

6 x 2 @ 85 - 95%
+ 1 Set AMRAP @65% Heaviest OTD.

Go Every 2:30

Squat Clean

Build Heavy Double in Squat Clean in 12 minutes

Work up to todays 2RM in 8 sets.

Deadlift

1 x 10 @ 55%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%

Go Every 3:00

5 x every 5 min, each round for time of

500m/400m row then
4 x
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
- Use 70% of haviest on 4.6.
- score is slowest round

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Goal & Intensity:
- Build strength and conditioning by combining high heart rate work with technical barbell movements.
- Maintain control and form even when breathing gets heavier.
- Each round should feel tough but manageable — the load should challenge you without breaking your mechanics.
- The row elevates your heart rate, while the complex pushes full-body strength and coordination.
- Start steady and save energy to maintain consistency in later rounds.
RPE 7-8

AMRAP 45min
Laite / Juoksu 300m
RIVE
ETUKYYKKY
STOH
TAKAKYYKKY
STOH
VALAKYYKKY
Naiset 25kg +2,5kg
Miehet 30kg +5kg

Build up to 3RM Back Squat

Deadlift

3 x 7 @ 60 - 65%

3 x 4 @ 70 - 75%

Go every 2:30

For time:
30 back squat 60/40kg
20 push up
20 back squat
20 push up
10 back squat
20 push up

• no racks allowed

Tc 10min