Deadlift 2RM in 6 sets. Rest 2:30
- 5, 4, 3, 2, 2, 2,….
- Reset/deadstop each rep.

3 sets:
2 Bench Presses @80-85%
- Rest as needed btw sets

4x AMRAP 4
a)
10/7cal row
8 burpee over rower

b)
100m shuttle run
10 Db snatch@22,5/15kg

rest 3min between sets

Sumo Deadlift 1 RM

Feet outside the hands, wide stance.
Post five heaviest successful attempts.

40min for Q:

2min ergo @70-75% effort
10 alt. db snatch @easy weight
6-8 burpee over the db
12-15 sit up

2min rest between rounds

Rpe 3 Vauhti ja painot huomioiden rpe.

E90s x 10

3 hang power clean or hang squat clean

EMOM30
a) 12/9 cal row
b) 8-10 push up + 8-10 sit up
c) rest
d) 3-5 power clean (60/40)
e) 8-10 push up + 8-10 sit up
f) rest

Target: work ~30-45s / interval, RPE 8.

7 Sets:
500/400m Row with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row
Timecap: 15 mins

For Time:
50-40-30-20-10 DU
12 DB DL
9 DB Hang Clean
6 DB STOH
50-40-30-20-10 Sit-ups

DB's: 2x20/15kg