5x2 Back Squat (build up to heavy 2rep but NO MAXES!)

• Rest as needed

8 x alkavalla 2 minuutilla
1 tempaus riipusta + 1 tempaus, rakenna maltilla

10 - 1

YGIG "chasing style"

Power Snatch 50kg/35kg
Box Jump

TC 10min

5 rounds:

In 4min:

• 500m Row
• 15 Rower Over Jumps
• Max Reps Strict Pull-ups in time remaining

90s. REST between rounds

Write down the total number of pull-ups.

3x8 Good Mornings @ moderate weight

EMOM 20 min
1) bar MU
2) RKBS 24/32kg
3) Box Pike HSPU
4) rest
RPE 8, make it hard and increase volume for the level you have

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Goal & Intensity
-Build strength–skill capacity in three demanding movements and find the right volume for yourself at RPE 8.
-Each minute should feel challenging yet controlled without technique breaking down.
-A steady, tough EMOM elevates the heart rate and heavily loads upper-body strength and stamina.
-Keep the rep numbers consistent every round — steady output beats one big early effort.
RPE: 8 → technically clean, clearly difficult, but not at your breaking point.
Why: This session develops upper-body explosiveness, stamina, and high-skill movement under fatigue — exactly the qualities needed for Open-style workouts and demanding metcons.

9xe90s

2 hang power clean + 1 power clean

back squat wave

6-4-2
6-4-2

4x6

Heavy quality

OG klo 19-20