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

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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

Pull-up grip. AHAP, but sets as close to each other as possible. Do NOT "build up" to the last set!

Muscle Snatch

Build 1 RM in 10 minutes

EMOM 15 min

1) HS walk
2) 14 alt. pistol squats
3) 10-14 chest to bar

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (32/24kg)
Burpee chest to bar pull-ups

you go I go round, 1 works at a time