DL 3-3-3-3-3+, 75% max, rest 3min. Last set as meny reps as possible.

3 rounds

• barbell press 8-10, tempo 3010
• rest 20sec
• double db bent over row 10-12, tempo 2010
• rest 3min

Row for meters
4 x 30 sec on/ 30 sec off

Deadlift
5 sets 5 reps (60/65/70/75/75 +%)
Rest 2 min between sets

Huom: lisää kiloja edelliseen sykliin. Lisäys 2.5-5 kg/sarja. Voit myös lisätä laskennalliseen 1rm-tulokseen X määrän kiloja ja laskea sillä työsarjat

Vikassa sarjassa voit mennä hieman yli prosenteissa jos päivän kunto on hyvä ja edelliset sarjat rullas hyvin.

3-5 rounds for time
24 air squats
12 toes to bars / hanging knee raises
6 power cleans 60-65%

3 x AMRAP8

A)
10 db power clean 35/25lbs
15 box jump
20 du

• rest 4min

B)
10 pull up
15 db front squat
20 abmat sit up

• rest 4min

C)
10 t2b
15 push up
20 db deadlift

Gymnastics in pairs :)

4 x 2,5 minutes work / 1.5 minutes rest

2-4 rope climbs (1-2 for both, can be legless too)
10-20 m handstand walk / assisted hs walk / wheel barrow walk (Choose amount that is challenging for both but doesn’t take too much time)
Amrap DU’s

*You should have about a minute for DU’s.
*Can be done alone too with same reps if needed more challenge - less rest.

EMOM16
odd: 2 hang snatch + 3 ohs
even: 6-8 t2b

2 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
10 banded hip bridges
10 alt leg v-ups
5 hang power snatch with barbell
5 front squats with barbell

5 rounds for quality

8 sumodeadlift
8 x single arm KB OH lunge (right leg, left hand)
8 x single arm KB OH lunge (left hand, right leg)

The lunges are done on the same spot, stepping forward and back. Focus on the quality of the movement.

you choose the weights.