Back squat

Build to heavy 3 (H3) @ 2 RIR (85-89%)
+
1-2 x 6 @ 80-90%H3, rest 3:00-4:00 b/t sets

– Build to a heavy triple (H3) for the day in a 15-minute window, THEN do 1-2 back-off sets of 6 with 80-90% of that H3

*pause 2-3sec in the bottom
2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

*flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa

1-2x1x[1+2]@barbell, 1+2@80%, 2x1x[1+2]@85%, pp-%, rest btw sets 2min *up to example 55-65-70-75%

2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 2x1x[1+2]@80%, sn-%, rest btw sets 2min

Partner Intervals
5 x 3min On 1min Off

10cal Machine Syncro
10 Thruster DB/Barbell Syncro
10 KB Swing 24/16kg Syncro
Amrap Push Ups, IGYG

Db snatches 3 x 10 per arm

30s on / 20s off x10, alt. between a & b:
a) row
b) no-jump burpee

EMOM 20 (0:45 work / 0:15 rest)

1) Ring muscle-ups
2) Wall-facing handstand push-ups
3) Single-leg squats, alternating
4) Kipping handstand push-ups
5) Rest

Format. Each minute is AMAP (As Many As Possible) reps. You can break the reps into sets as you want (or do a single bigger set).
Intent. Accumulate EXCELLENT repetitions.

Movement options.

Ring muscle-ups → Bar muscle-ups → Seated ring muscle-ups
HSPUs → Wall-facing → Strict → Kipping → Standing HSPU variation of choice
Single-leg squats → Single-leg squats to a band

Takakyykky 1RM
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LÄMMITTELY
12min AMRAP
45s ergo
5+5 Samsonin venytys
5+5 kasakkakyykky
10 kyykky-takareisi-pumppaus
5-10 takakyykky (kevyt)
16 dead bug
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PRIMER
3x3 korkea boksihyppy alas askeltaen

TAKAKYYKKY
1RM
-pohjalle "fiiliksen mukaan" muutama pidempi lämmittelysarja, esim. 3x5 nousevalla kuormalla
-älä tuhlaa energiaa raskaisiin kahden tai kolmen toiston sarjoihin, tee mieluummin teräviä ykkösiä
-raskaiden nostojen välillä lepoaika voi olla jopa 4min

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APULIIKKEET
2x8+8 boksille askellus RPE 7
2x16 gorilla row

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2-3 rounds
10+10 good morning with barbell
8 excentric toes to bars
16 prone band press

Strenght
Build to heavy 5 rep set on dead stop Deadlift
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 2-3 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on dead stop weighted chin up
starting with 2x8 reps (w band or bw) then go on and last should be 65-70% of 1rm (0-1 RIR after last set) (3-5 sets)
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon (zone 2-3)
2-3 rounds
2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
2-minutes: 5-7 hang power snatch @42.5/30kg, go every 1min
2-minutes: Cardio machine @ easy/recovery pace (ski )
2 minutes : 6-8 bar facing burpees , go every 1 min

rest 1-2 min and then

2-3 rounds
2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
2-minutes: 5-7 tng power clean&jerks @42.5/30kg, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace (bike erg)
2 minutes : 4-6 bar muscle ups or burpee + kipping c2b/pull up, go every 1 min