In pairs complete the following for time;
4000M Row
Weight plate hold 15/10kg

1 Athlete rows and other holds weight plate at head height will arms locked. Athlete can only row when the plate is held! When plate is lowered athletes must change places.

20 Min Time Cap

15 min death by burpee pull-ups

Bottoms up! Today we are going to do a lacrosse ball mob [as guided here](

). Gather 10 minutes of this goodness.

Row 20min @ moderate pace

• Every 500m Do 12-20 Push-ups

Mark down the rowed meters.

3 rounds for reps of

• 1min Wallball 9kg/6kg
• 1min Sumo deadlift high pull 35kg/25kg
• 1min Box jump 50cm
• 1min Push press 35kg/25kg
• 1min Row (cal)

1 min of rest between rounds. Score is total about of reps completed in the three rounds.

Shoulder Press 4 RM

Timecap 15 min.

Omatoimi:

Voit ottaa halutessasi tangon rigistä tai lattiasta.
Nostot samaan vauhtiin eli ylhäällä otetaan happea.

100 Hollow Rocks for time

EMOM 25 min

1) 50s. bike
2) toes to bar
3) alt. DB snatch
4) HS walk / HS hold
5) rest

RPE 6

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Goal & Intensity
-Build aerobic capacity and improve skill control under light fatigue.
-Combine cardio, core tension, coordination, and balance in a sustainable format.
-A steady 25-minute EMOM with controlled breathing and repeatable movement.
-Each movement should feel smooth, not rushed.
RPE 6, moderately challenging but clearly under control.
You should finish feeling worked, not exhausted.
Coach’s Tip:
Choose reps you can complete in about 40–45 seconds.
Focus on quality positions, especially in toes-to-bar and handstand work.

Bench press 3 RM

Rinnalleveto ja työntö tekniikkaa