7 AMRAP:

2-4-6-8- jne.

Push-up
Kipping pull-up
Squat cleans 60/40.

Rest 3 min.

Then same workout For Time , with decreasing reps starting from where you finished the AMRAP.

Eli 7min AMRAPIN jälkeen 3min lepoa, jonka jälkeen suoritat saman treenin laskevilla toistolla, alkaen siitä kierroksesta johon jäit amrapissa.

Three rounds for time;:
10 x 95 pound (43kg) Ground to overhead
200 yard (m) Shuttle sprint - 50 yds (m) there and back x 2

Bench press 7x5

One set every 3:00.
Choose a challenging weight.

Max effort deadlift
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

Max weight over head squat (OHS) for one repetition.

Deadlift 4x2 reps AHAP

-perfect form, don't go till failure
-rest 2 minutes between

STRENGTH (6/7)

Back Squat 8x1, tempo 42X1

RPE 4 to 4+ 

4sec down, 2sec hold at the bottom, explosive up, 1sec hold at the top

Bench Press

5 Sets Of Five. After Each Set 3-5 Strict Pull-Ups/Weighted Pull-Ups

Go Every 3:30

Front squat

4-3-2-10+

E3MOM / last set 75% of daily 2rm / max 20rep

Shoulder Press
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 29.3.

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Goal & Intensity:

• Build upper-body strength and control.
• Execution: Perform shoulder presses with descending reps, adding 1–3 kg from your last session (29.3.).
• Progress: Increase weight gradually and focus on clean execution.
• Tip: Engage your core and maintain a steady pace for each lift.
• RPE: 8