5 Supersets:
4 Weighted Pull Ups
12 Standing Alt DB Bicep Curls
- Rest as needed btw sets

Bike&row

6-8rounds:
5min easy / 1min fast
A) bike
B) row
(A+B+A+B...)
Target hr zone PK2 / no rest between machines

High hang squat clean
4x 3 @ build up to heavy set

Power clean + squat clean
1x 2 + 2 @65%
1x 2 + 2 @70%
3x 2 + 2 @75-85%

Extra: Jerk from rack

A.1) Power clean + push press+ squat jerk w/pause atg
1+1+1 10min

B.1) Split jerk w/3.sec pause @dip
5×2

C.1) Split jerk from rack
6×2 @75%

D.1) Push press
6×2 @95% of 3rm

E.) 3×
1.)Dumbell pullover ×10
2.) Goblet squat × 15
3.) Box jump ×4

For Time

30 Toes to Bar

40 Db Goblet Squats (22.5/15)

50 Ring Pushups

40 Db Goblet Squats

30 Toes to Bar

A.1) No hook no feet clean
Reps 2 10min

B.1) Clean from blocks Above knee
1.) Building weight
2.)6×2 @75%

C.1) Back squat w /1.rep pause atg
1.) Building weight (2-3sets of 2-4 reps w/pause atg)
2.) 6×4 @85%

D.1) Db stational Lunges
4×12

5x5 (v3)
(Samalla kuormalla kaikki)

Viikko 1

Warm Up
Speed Ladders + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 single arm kb oh lunge walk (light weight)
8-12 double db floor press
8/8 windmill

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded side steps + 8 air squats
8-12 ab wheel roll outs (use barbell and small plates)
8-12 barbell bicep curls

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 cossack squats
8-12 double db/kb row
:20-30 hollow rocks

12 day’s of Partner workout

1 Bear complex 60/40

2 rMU / BMU / pull up

3 HSPU 

4 Burpee (synchro)

5 KB Swing

6 WB
7 box jumps

8 HS WALK

9 OH Lunges 22,5 / 15kg

10 T2B

11 Cal 

12 Rope (6+6)

Partner workout

21-15-9-6-3 reps for time
Sumo deadlift high-pull 42,5/30
Box jump 60/50

You go / I go (full rounds)