A. 2 sets of:
4-3-2-1
Deadlift 160/115kg
12-9-6-3
Chest-to-bar
*rest 3:00 between sets

B. 3 rounds for quality and PUMP
20 ring rows
10+10 1-leg glute bridge

Huomio, lauantaina 7.5 pieni puoli rempataan. Isolla puolella päivän lähdössä on tilaa myös omille treeneille.
Pahoittelut aiheutuvaa häiriötä!

A. 4 sets, rest 1:1 after each set
200m run
10 chest-to-bar pull-ups
5 wall walks
200m run

B. Bent over row
3×12 rest as needed
RPE 6-7/10

A. Strict ring dip
*build to a heavy 5 in 10min
**then 1x max reps @ bodyweight

B. For time:
200-150-100-50
Double under
50-40-30-20-10
Alternating v-up

For 40 minutes, easy conditioning:
800m run
30 russian twist
15+15 single-leg glute bridge
10 strict pull-up
10 push-up

A. Bench press & Walking lunge
Every 4:00 x 4 sets
5 bench press + 10 steps walking lunge
*RPE 8-9 for both movements

B. EMOM 12:
1. 10-15 good morning
2. 1-2 rope climb
3. 45s side plank L
4. 45s side plank R

A. Snatch pull + hang power snatch + hang squat snatch
Every 90s x 10 sets, all sets same load

B. AMRAP 10:
200m run
10 toes-to-bars

A. Handstand walk practice

B. For time:
21-15-9
Deadlift 100/70kg
Handstand push-up
-rest 3:00-
15-12-9
Deadlift 140/100kg
10m handstand walk after each set of deadlift