Odd: 6 Ring Dip
Even: 8 Hand Release Push-Up

EMOM 28 min

1) 40 Double unders
2) 15 toes to bar
3) 7 + 7 pistol squats
4) rest

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Option 2

EMOM 28 min

1) single, single, double 50s.
2) 10 1-leg toes to bar
3) 7 + 7 pistol squats scale 1
4) rest

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Option 3

EMOM 28 min

1) singles 50s.
2) 10 heels over hips
3) 7 + 7 pistol squats scale 2
4) rest

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Goal & Intensity:
- Rotate through movements, resting every fourth minute.
- Aim for consistent reps and good movement quality.
- Adjust reps or scaling as needed.
- You should be able to continue 2-3 rounds after 28 min.
Desired RPE/Effort: 6,5-7 (60-70% effort)

EMOM15
1. Rope climb
2. Hand stand walk / Handstand hold / Shoulder taps
3. Rest

*Choose the reps yourself - focus is on improving skills not conditioning.

Back squat

5-5-5-10+

E3MOM / 2-3 RIR / LAST SET MAX 20REP

STRENGTH
Back Squat 4x4

Tempo 3310 (3sec down, 3sec hold at the bottom)

RPE 4 (2-4 reps in the tank)

-deload viikko eli tahti 70-80% effort koko treenin läpi
-parin kanssa vaihdellen

Buy in: 1800/ 1600m row
-vaihtele 300/200m välein

then 10 rds (5 each)
10 Burpee BJ overs (5 each)
20 KB snatches (10 each)
40 Airsquats

Buy out: 1800/ 1600m row
-vaihtele 300/200m välein

-TC 40 min

Lattiapenkkipunnerrus 4,4,4,4

Nousevat painot,

4 rounds for quality
45s plank hold
15 Hollow Rocks
20 Plate twists

Back Squat 5x3

Tempo 2210 (2sec down, 2sec hold at the bottom)

RPE 4 (2-4 reps in the tank)

4x10 bench or floor press
Try to add 2-5kg from last week