Run / Row / Bike / Swim for 35-45min
(2min HR: 70-85% / 2min HR: 50-60%)

E2MO2M for 20′ do
1 Deadlift
2 Hang Power Cleans
3 Hang Squat Cleans
2 Hang Power Cleans
1 Deadlift
*That means 10 sets
*60/40kg

10 min EMOM
1 hip clean + 2 hang clean + 1 push jerk + 1 split jerk

6 min EMOM, 1 deadlift -10kg of your 1RM, or 90% if your 1RM is under 100kg

Tabata is 20 seconds of work followed by 10 seconds of rest, 8 times.

Tabata Push Presses 35/25kg
Tabata Sit Up
Tabata Sumo Deadlift High Pull 35/25kg
Tabata Push Up
*Between the movements 1 minute rest. Your total reps is your score.

AHAP (As Heavy As Possible)
Deadlift
5-5-5-5-5 (Tempo 2410)

Fast, but not for time. But don’t take too much rest.
100 Ring Rows

AFAP (As Fast As Possible)
2 rounds of
400m Run
30 Deadlifts 80/55kg
30 Handstand Push Ups
20 Kettlebell Swings 28/20kg
20 Chest 2 Bar Pull Ups

1×5@50%,
1×5@60%,
1×5@70%,
1×5@80%,
1×5@70%
1x3@75%

5 Rounds of:
10 Burpees
5 Handstand Pushups
10 Pistols

3 kierrosta

5 m valakyykkykävely etuperin 15/20 kg
5 m valakyykkykävely takaperin 15/20 kg
10 kippiä
5 PEP
3 skin the cat