3 x 4:00; rest 2:00 between each.

2 rounds
9 Sumo Deadlift @ 60/43kg
6 Pull-Ups (Any style)
3 Squat Cleans @60/43kg
Into
AMRAP Row/Ski/Bike cal

Score is total machine cals
Flow: In your 4:00 you try to complete the 2 rounds and then whatever time is remaining you jump on the machine and accumulate calories. Then rest 2:00 and repeat for a total of 3 sets of 4:00.

Extra: Banded Pull-Through: 4 x 25. Rest 60s.

Front squat 10 RM
- find heaviest weight possible ( 3 working sets max)
- build up withs sets of 5-6 reps

Kyykkyprogressio
Front squat + back squat
4x 6+4 @70-75% 1RM front squat

Viiden viikon kyykkyprogressio (VK 4/5), jossa sarjojen toistomäärä pysyy vakiona (10 reps), mutta etukyykkyihin tulee yksi toisto lisää viikoittain ja takakyykky vähenee yhdellä toistolla. Tarkoituksena on tehdä kyykyt viikoittain samalla painolla.

Movement prep & recovery work 30min

EMOM30 circuit:
45s Easy shuttle Run
5+5 Windmill 5kg
45s Easy Row
5+5 Hip rotation
45s Samson stretch + Stick rollover

Push/Power Jerk
- Build to a heavy 1 in 8 sets. Rest 2:00
- Goal: Small PR

With a running clock:

00:00 -->16:00
50-40-30-20-10 Situps
10-20-30-40-50 KB Swings 24/16kg

16:00-->32:00
21-15-9reps of
Wall Balls
HR Burpee Box Jumps
Overhead Squat 50/35kg

32:00-->
4 Round for time:
40m Walking Lunges
40m Farmers Carry (Pinch grip) 2x20/15kg

3 Rounds for Quality of
10 V-ups
10 Hollow Rocks
10/10 Windshield Wipers

6 rounds for time
6 strict pull-up
6 DB one arm hang clean & jerk 22,5/15

Rest 5min

6 rounds for time
12 push-up
6 DB one arm hang cluster 22,5/15

Mobility, lower body

Maastaveto korokkeelta 6x4x60%
-koroke noin 5cm, JONKA PÄÄLLÄ ITSE SEISOT!!!
-kapealla korkeampi koroke mitä sumolla

Penkki 3x4x70%, 3x80, 2x2x90%

Maastaveto 3x3 (60-70-80%)

Pystysoutu 5x15