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)
3 split jerk
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
30 deadlifts @75/50kg
20/15 pull ups
20/15 HR push ups
20/15 toes to bars
50/40 calories ski erg
20/15 toes to bars
20/15 HR push ups
20/15 pull ups
30 deadlifts @75/50kg
RX/MASTERS or SCALED
target pace 70-80%,

Accessory Work
3 qiant sets of
12-15 LU-raises
12-15 tempo barbell bicep curls @10/15kg barbell
12-15 behind neck standing db tricep turn
rest 2-3 min