4-5rds for quality:

5 bench presses, 70-85% BP max.
2 legless rope climbs/3 rope climbs
5 tempo strict HSPU 3s down, explosive up, 3s hold at top / same with abmat / same but with kipping / same but legs at box.

Lepää 1-2 min.

Tabata:

Odd: ring row
Even: stick thrusters

2-3 kierrosta:

10s front lever tuck hold/knees up hold for 20s
10+10m knees down bear crawl, sideways

Parin kanssa (you go i go)

5 kierrosta:
30 DL 100/70
20 HSPU
20 T2B

• Toistot saa jakaa miten haluaa. Toinen suorittaa, toinen lepää.

Lattiapenkkipunnerrus 2,2,2,2,2

nousevilla painoilla, tauot 2 min.

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

DB row
4 x every 2 min
8 e/s
as heavy as form allows

In Pairs
YGIG / ROUND

AMRAP 25 min

14/10 cal row
10 Power Snatch 35/52kg
10 push ups

---

Goal & Intensity:
Work in pairs, alternating full rounds, and aim to maintain a steady pace with quick transitions. Focus on consistent power output during the row, efficient snatches, and unbroken push-ups while keeping your heart rate elevated but controlled.

Desired RPE/Effort:6-7, you should be able to continue training after 25 minutes.

5 - 5 - 5 - 5 - 5

Set every 2:30
AHAP

Back squat

4-3-2-10+

E3MOM 7 1-2 RIR