Treeni 5
Warm Up
Mobility Drills
3 min echo bike + 3 min rowing
then 3 rounds
10+10 suitcase deadlifts
4-6 strict chin ups
5 sharp box jumps to 50cm (jalat mahd suorana, mut ei kaaduta)

Strenght
Power Clean + Push Jerk 5x3+1 reps @65-70% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-12-8 and 2-3x6 reps @40-45-53 and 2-3x60%
rest 2-2.5 min

Metcon
Emom 24
min 1 - 14-12/10 calories rowing
min 2 - burpee box jump overs x 6-8 reps
min 3 - Ski x 12-10/9-8 calories
min 4 - double unders x 30 seconds (goal 40-50 reps)

Accessory Work
3x15-20 banded strict pull ups (ottakaa paksua kuminauhaa)
3x15 banded tricep turns (keppi nauhan läpi, ns. talja versiona)
3x15 Reverse hypers or Barbell good morning @light weight
rest as needed