Warm Up
3 rounds
1 min ski
8/8 half kneeling bottom up press
16 bicycle ab crunch
4 inch worm + push up

Strenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 2-3 min bwn sets

Strenght
Flat Foot Clean Pull+ Hang Power Clean+front squat@35-50% 3x1+1+2reps
Hang Squat clean emom 5 : 5 reps @55-60% of 1rm
2-2-1-1-1 reps of clean&jerk @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
4-5 rounds for time (master 45+ = 4 rounds)
15/12 calories ski erg
1 rope climb
10 hang power clean @35/50kg
1 rope climb

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 1 min crossover single under training
3-4x 12-15 incline bench press
3-4x 15-20 ghd sit ups
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio