3 x 6:00 EMOMs; Rest 2:00 between each

A)
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @80/55kg
MIN 2 - :40 Max Up-Downs
B)
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/43kg
MIN 2 - :40 Max Up-Downs
C)
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @43/30kg
MIN 2 - :40 Max Up-Downs

4 sets
1 Push Press + 2 Push Jerk
Start Moderate and build to/past heaviest workout weight

EMOM40

1. 3 hang squat clean + 2 push jerk 50 / 70 kg
2. 5 Ring muscle up / BMU / C2B / pull up
3. 9 Heavy WB
4. 12 KB Swing 24/32kg
5. 12 m HS Walk
6. 3 DB burpee DL + 4 DB thruster
7. 12 GHD Sit up
8. 9 (s)HSPU
9. 12 T2B
10. REST

4x
New start every 8th minute

A) 18-20/13-15 Cal Ski
14-20 KB Swings
18-20/13-15 Cal Row
14-20 Shuttle Runs
14-20 Wall Balls

B) 18-20/13-15 Cal Bike
14-20 DB Snatches
18-20/13-15 Cal Row
14-20 Shuttle Runs
14-20 Wall Balls

Etukyykky 3x3
-kuorma ”ekan max5-viikon” paino

Maastaveto 3x5x70%

Jalkanostot maaten lisäpainolla 3x15

Jalanloitonnus kumpparilla 3x20/jalka

10 ROUNDS

• 30 sec casual pace
• 30 sec harder pace
• 30 sec all out
• 30 sec "almost rest" pace

Score is total cals

AMRAP 12 min

2 x Squat Clean
2 x Clean and Thruster
2 x Push Jerk
10 x Linkkari

50-60%

Treeni 2 – intervallit

10 min very easy
6 × 200 m reipas
palautus 200 m kävely tai hidas hölkkä
5–10 min very easy

For Load:
Build up to days 10 rep Max Bench Press
- Start with empty barbell
- Add 5-10kg after each set
- Rest as needed

Every 4 mins for 16 mins do:
75 Double Unders / 125 single under
12 Dumbbell Deadlifts, 2x22.5/15 kg
10 Alternating Dumbbell Front Rack Lunges, (5/5)
8 Dumbbell Shoulder-to-Overheads,

Remaining time is rest!