7 sets of Bench Presses
Set 1: 5 @70%
Set 2: 5 @75%
Set 3: 4 @80%
Set 4: 4 @82%
Set 5: 3 @85%
Set 6: 3 @87%
Set 7: 1 @90%
- Rest 2-3min btw sets.

8min emom
4 rounds
4 Clean Pull @85% Clean Max + 5+5 Jumping Lunges
3-5 wall walks

AMRAP 20
10 Hollow Rocks
10 Knee-hugs
10 V-Ups
10 sec Hollow Hold

Rest 90sec between

• Bodyweight/ weighted/ banded
• same style each set
• rest 90sec

2-3rounds:

10 ring row
10+10 suitcase deadlift

Valakyykky 5x5
-kevyt/liikkuvuus

Kyykky 5x60%, 4x70%, 3x80%, 2x1x85%

Jalanlähennykset 3x20 / jalka
-kumpparilla

Hyvää huomenta 3x20
-kumpparilla
-jalat yhdessä

”Holleyman”
15min AMRAP
Alternating full rounds
10/8cal row
5 WB
3 HSPU
1 clean @100/70kg (or 80% of 1RM clean)

3min rest

”Kalsu”
Alternating minutes until
100 thruster @60/42,5kg
EMOM 5 bar facing burpee

TC: 15min

Weighted dip 4x50%, 3x60%, 3x70%, 2x80%

3-4 rounds, rest as needed:
10+10m s.a. kb bottom up carry
10-15 + 10-15 banded external rotation press

E105s x9:
3 x 3-2-1 Squat snatch

Find heavy 1 of the day.