Warm Up (loppuviikon käynnistelyt)
Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5 muscle cleans
5 front squats
5 hang squat clean thrusters
10 scapula pull ups
5 burpee pull ups

Strenght
Every 1.5 min for 15 minutes (10 sets)
1 power clean + 1 push jerk + 1 squat clean thruster @50-70% of 1rm clean&jerk

Metcon
For time
12-9-6-3 reps
OHS @30/42.5kg
Bar facing burpees
Go at 80% effort- ohs ub, burpee step up and jump over

Accessory
3x15 db bench press @10-12.5/17.522.5kg
3x12 barbell bicep curls @20-25/30-40kg
3x 15 v-ups, 30s boat hold, 30 flutter kicks
rest as needed

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.