Push press 4x4

TNG and all sets with the same weight.

LÄHESTYMINEN
3x2@nousu 70%, 1@76%, 1@81%, 1@86%, 1@91%, 1@93%

--- > 3x1@MAX (96%, 101%, 106%) pal 2min

LÄHESTYMINEN
3[2+2]@nousu 70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%

--- > 3x1@MAX (96%, 101%, 106%) pal 2min

1.) Row/Run (9-15 cal)
2.) Burpee (9-15)
3.) Bike/Ski (9-15 cal)
4.) Wallball (9-15)

• Go hard, but moderate pace.
• Work on ~30-45s.

AMRAP 20mins with a partner:
400 Meter Run / 500m Row
*Max Reps of:
20 Walking Lunges
20 Power Snatch (35/25kg)

*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
- Rx+: 42.5/30kg

Penkki 6x5x75%

Ojentajapunnerrus maaten, "perinteinen" 5x8-15

Pullover 3x20 (kevyt/venyttävä)

Leuanveto, vastaote 3x3-5 (jos leukoja menee "helposti", tee 3 x max.toistot)

Back Squat

3 x 3 x 70%

SO 3:00

Strength

Build up to an 8RM deadlift

Accessory

3 sets

10 SLDL each leg
12 strict TTB or hanging leg raise

Workout

500m row
50 plate GTOH
500m row

SitUps 3x20

Pendlay Row 3x8x40%

Maastaveto 3x10 (50-60-70%)

"Yhden käden kumppariveto" 3x10-15 / puoli

Kylkilankkunostot 3x20 / puoli

2 Rnds, not for time:

3000m row

1000m easy pace
1000m moderate pace
1000m hard pace

Rest 5 min btw rnds.