3 Rounds
Every 2min
300/250m erg
in remaining time max reps
db one arm devils press 22.5/15

REST

3 Rounds
1 min shuttle run
1 min push-up

100/80cal Airbike
EMOM
3 Burpees

11min time gap

Kyykky 3x3x87,5%

Maastaveto korokkeelta 3x6x60%

Sivutaivutukset 4x15 / puoli

Five triples @75-80% of 1RM

7 Sets of:
Tempo snatch deadlift + hang snatch high pull + hang power snatch
- 5-7 Seconds Up on the deadlift, explode the rest
- Light weight (easy to handle)

**When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.**

Set 1 @ 40% x 5
Set 2 @ 50% x 5
Set 3 @ 60% x 5

Bar Muscle up

3 Rounds for Quality
4 Bar dip
6 strict Pull up
8+8 Banded shoulder rotation
6-10 Rower pike up

30 min PK
30s moving plank
30s HBH
200 rope jumps
10 ring rows
10 box step ups
200m row
10+10m farmers carry

For time
60 box jump overs 60/50
25 deadlift 80/55
70/60 cal row
25 deadlift 80/55

Push press 4 x 6 @60-80% 1rm
(from the floor)