-4 max reps t2b

Score: total reps

5 x 2:00 rounds:
6 shuttle runs 20m = 1 rep
Max wall walks
– Rest 1:00 between rounds.
- Don't have a wall, do max push ups

---

Goal & Intensity:
-Build capacity by combining short, fast sprints with upper body control work.
-Stay consistent across all five rounds.
-This workout should feel like interval training — fast shuttle runs followed by a challenging gymnastic effort.
-Heart rate goes up, shoulders and core get tested under fatigue.
-Pace the shuttle runs just enough so you can still perform quality wall walks or push-ups.
-Use the 1-minute rest to shake out the arms and get ready to go again.

Emom 10
3x Helpolla painolla
-Raakana tai kyykkyyn

Bench Press

5-4-3-2-1

Go Every 3:00

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3+3 single leg box jumps (sharp ones) during rest time (2-3 mins do some core activations ) (muista turvallisuus)
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-75%
power snatch or snatch
10x1@80%+, go by feel, go new set every 1 min
snatch pull
3x3reps@95-105%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x3reps@60-65-70-70%
rest 2-3 min bwn sets

Metcon Prep:
1 set
:10 sec controlled sprint with echo bike + 4 kb hang clean&jerks+ 4 kb front squat
rest couple mins and start workout!

Metcon
emom 15
1) echo bike
2) double kb hang clean&jerks @16/24kg's
3) kb front squats@16/24kg's
target reps is 5-10 per movement.
15 sec on / 45 sec off (sprint/fast moving each time)

Cool down
3-5 minutes of light echo bike

Bar Muscle up

E2MOM, 5 rounds
1-5 Bar Mu
run 1-2 rounds

Penkki 2x5x70%, 2x4x75%, 2x3x80%, 2x10x60%

Leuanveto TAI Kehonpainosoutu 5x amrap

Pullover 4x15

Höntsä badminton
1-2h

42km maraton with a rower or ski erg

Voima Rive+Etuk+Ylöst.
3sarjaa
-3+3+3