Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
5 sharp squat jumps
then barbell prep as needed

Weightlifting

3x4 Push Press + 3 Push Jerk + 2 Split Jerk @35-55% of 1rm jerk
3x1 Push press + 1 Push Jerk + 1 Split Jerk @60-70% of 1rm jerk (pause 1-2 sec on each rep catch)
rest 1.5-2.5 min bwn sets

Strenght
3-4 supersets of:
Military DB Bench Press 3-4 x 8-10 reps@25-35kg/15-25kg's
perform 10-12 double db romanian deadlifts at same weights right after
rest 2-3 min bwn set

Metcon (75-85% effort)
Emom 16 (4 rounds)
1) row x 30-40 seconds
2) strict hspu or z-press with dumbbells/ketllebells tai ring dips/ring push ups x 8-10 reps @10-12.5kg/15-20kg's
3) ski x 30-40 seconds
4) double db power clean from floorx 8-10reps @15-17.5kg/22.5-27.5kg's

assareiksi tee pohkeita 3x5+5 reps, niin että 20kg levy korokkeena. 2-3 sek venytys alhaalla/pito ylhäällä.