Warm Up
3 Sets
1 min ski
8 Seated Tempo Dumbbell External Rotation @ 30X1 Tempo (per arm)
10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
2-3 Skin the Cat on Rings / Low rings also fine (controlled)

Strenght
5 Push Press + 5 Push Jerk @58-60% 1 RM Push Press
4 Push Press + 4 Push Jerk @63-65% 1 RM Push Press
3 Push Press + 3 Push Jerk @68-70% 1 RM Push Press
2 Push Press + 2 Push Jerk @73-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @80% 1 RM Push Press
*Rest as needed between sets.

3 sets
15m hand over hand sledge pull / 16 kb gorilla row alt hand + 4-6 strict chin ups
rest as needed

Metcon

20 deadlifts @100/70kg (use max 65% of 1rm)
2 rope climbs
20/16 cal ski
2 rope climbs
20 ghd sit ups
2 rope climbs
20 ghd sit ups
2 rope climbs
20/16 cal ski
2 rope climbs
20 deadlifts @100/70kg
target pace 70-80%, break the deadlifts in 4-5 rep sets, keep 5-10 sec breaks.