Warm Up
2 sets
1-2 min cardio
10+10 banded side steps
10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
15 hollow rocks

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 strict press (empty bar)
5 tall push jerk (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Push Press + 3 Push Jerk+ 1 Split Jerk @60-65% 1RM Push Press
2 Push Press + 2 push jerk + 1 Split Jerk @65-73% 1RM Push Press
1 Push Press + 1 Push Jerk + 1 Split Jerk @70-80% 1RM Push Press
rest 2-3 min after full set

Metcon with partner
30 deadlifts @60/40kg
20 c2b pull ups / pull ups
30 HR push ups
25 toes to bars
50/40 calories rowing or ski erg
25 toes to bars
30 HR push ups
20 c2b pull ups / pull ups
30 deadlifts @60/40kg
you go i go! (split reps 50/50, meaning 15 reps of deadlifts for both, 10 c2b pull ups etc...)
target pace 70-80%,