Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:20-30 L-sit/tuck hold
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
power clean + tempo clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
Power clean + tempo clean + push jerk + split jerk 3x1+1+1+1reps@60-75%
then 6x1rep every 1.5min
clean+jerk 1+1 reps@75-95% of 1rm

Strenght
Dumbbell Bench Press 12+10+8+8 reps OR 6-5-4-4 reps of ring muscle ups
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (80-90% effort)
For time
buy in:
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
then 9-6-3 reps of
devils press with rx dumbbells
bar muscle ups / c2b pull ups + push ups
buy out :
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
time target is 7-9 minutes for this workout. cap 10 minutes.