Warm-up
Complete @ increasing intensity
3-minute Assault bike + 3-minute Row (nose breathing only)
2-minute Assault bike + 2-minute Row (nose in, mouth out)
1-minute Assault bike + 1-minute Row (breathe freely)
+
Build to working weight on the barbell for power clean&jerk and hang clean
+
Complete 2 rounds as 6-minute EMOM (or go every 75-seconds)
1) 8/6 (cal) Row + 4 Burpees over the rower
2) 3 Hang (squat) clean + 5/4 (cal) Assault bike
3) 3 Power clean&jerks + 3 Bar-facing burpees + 4x7.5m shuttle run

Metcon
4 min amrap
15/12 calories rowing
8 Burpees over the rower

Emom 4 (älä vedä ekoja pyörä vetoja täysiä tähtää tasaiseen tahtiin ja lopussa löysää 1-2 cal)
4 Hang (squat) clean @30-35/45-52.5kg
8/6 cal air bike

4 min amrap
4 Power clean&Jerks @30-35/42,5-52.5kg
8 Bar-facing burpees
10x7.5m Shuttle run (eli viivajuoksua/hölkkää, kosketus aina lattian rajaan) ÄLÄ NYRJÄYTÄ NILKKOJA)

2 rounds for time
8/6 cal air bike
4 Hang (squat) clean @30-35/45-52.5kg
15/12 calories rowing
8 Burpees over the rower

rest 3 minutes bwn amrap's, goal is to go hard 80% effort. Leave some gas to tank because its not competition.

Strenght
Deadlifts 2x7 reps @60-70%+ 2x5 reps @70-80%
perform 8-12 double db Seated shoulder press right after deadlifts
rest 3 minutes after double db bench press

Cool Down
5-minute easy bike-erg + yleisverryttelyä ja venyttelyä fiiliksen mukaan lyhyesti.