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

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

E3MOM
Hang clean
3 x 5
3 x 3
- above knee

Bear complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

compare to 4.6.
score is the heaviest successful set of 7 unbroken complexes.

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Goal & Intensity:
Compare to your score from July 4th.
Goal:
– Test your heaviest successful Bear Complex today.
– Aim for clean and controlled rounds — this marks your progress over summer training.
How to progress
– 1 round = 7 unbroken complexes (don’t drop or regrip the bar):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (from behind)
– No thrusters. Complete 5 total rounds, increase load only between rounds.
– Rest as needed to maintain quality execution.
– Don’t rush to heavy weights — start light and build smart.
– First 1–2 rounds should feel smooth; save your effort for the last set.
RPE: 9–10 on your final round
– This should be your max effort — but still with technical control.
Area of training focus:
Full-body strength, stamina, and barbell control in one complex.
It improves coordinated power output, grip endurance, and mental grit under sustained tension.

back squat 
- last set of every set with one second pause in the bottom

2 x 5
- leave two reps in the tank
- rest 4 min btw sets

1 x 3
- leave one rep in the tank
- rest 4 min btw sets

1 x 2
- heavy but no failing
- rest 4 min btw sets

3 kertaa

3 AMRAP
40/80 DU/SU´s
10 T2B
10 GTOH 70/50

Lepää 90s. Tulos on tehdyt toistot kultakin kierrokselta. Jos teet single undereita merkitse tulokseen scaled.

30 min to find:

1 RM Clean & jerk

Toisen epäonnistuneen yrityksen jälkeen seis.

Joka 90sekunti, 10 kertaa:

1 clean pull + 2 power clean + 1 clean, yht 15 min.

60-90min of Swimming:
Practise Different Swimming Technics with Aki Rantahuhta
- Omakustanteinen (6€), hyvinkään uimahallissa