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 @60-65% 1RM Push Press
2 Push Press + 2 push jerk @65-73% 1RM Push Press
1 Push Press + 1 Push Jerk @70-80% 1RM Push Press
rest 20-30s bwn 3+3/2+2/1+1 and 2-3 min after full set

Metcon with partner
20 power cleans @60/40kg
20 c2b pull ups / pull ups
20 push ups
20 toes to bars
40/32 calories rowing or ski erg
20 toes to bars
20 push ups
20 c2b pull ups / pull ups
20 power cleans @60/40kg
you go i go!
target pace 70-80%,