Warm Up
2 sets
15+15m single arm kb bottom up carrying (90 asteen kulma)
:30-45 supinated grip bar hang
:30-45 front leaning on low rings
1-2 min bike erg

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans
5 front squat

Weightlifting
Wave 1
3 Power clean &Jerks @70% 1RM Power Clean&Jerk
2 Power clean &Jerks @75% 1RM Power Clean&Jerk
1 Power clean &Jerks @80% 1RM Power Clean&Jerk

Wave 2
3 Power clean &Jerks @75% 1RM Power Clean&Jerk
2 Power clean &Jerks @80% 1RM Power Clean&Jerk
1 Power clean &Jerks @85% 1RM Power Clean&Jerk

Wave 3
3 Power clean &Jerks @80% 1RM Power Clean&Jerk
2 Power clean &Jerks @85% 1RM Power Clean&Jerk
1 Power clean &Jerks @90% 1RM Power Clean&Jerk
rest 45-90 sec bwn 3+3/2+2/1+1 lifts and 2-3 min after full set

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
1 Pause Back Squat + 2 Back Squat
*Start around 63-68% and build from there 78-83% on last sets
**Pause ON Squat is 3 second pause in the bottom.

Metcon&Stamina
Emom 16
odd : 6-8 sandbag bear hug squats on rounds 1-4 and clean + sb on shoulder squats 3-4 per side on rounds 5-8
even : 1 legless rope climb or 1-2 normal rope climbs

Eli siis erät 5-8 menee niin et säkki olalle ja 3-4 kyykkyä R ja säkki alas, sit säkki olalle vasen puoli ja 3-4 kyykkyä. Eli yhteensä vaan 1 clean per side.

Cool down
5 min light bike erg + 5 min short mobility