*split both side 2=1+1

2x2x[1+2]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% jerk-%, rest btw sets 2min

Back Squat

5 x 5, building.

Before each set 4 High Box Jumps

Go Every 3:30

2-3sets:

12+12 seated press
10-15 snowangel

FOR TIME
12-9-6
BMU / scaled c2b or pull up
thruster@40/30kg
bar facing burpee
.
.
FOR TIME:
30 wallball @20/14lb.
30 ttb
30 wallball
.
.
FOR TIME:
20/15cal echo
20 power clean@60/40kg
20/15cal echo
.
.
rest 5min between workouts / scale weights if needed

For time:
10,9,8,7,6,5,4,3,2,1 Deadlift 80/56kg
1,2,3,4,5,6,7,8,9,10 Bech press 60/42kg
Alternate btw DL and bench, so that it's 10/1, 9/2, 8/3....1/10.

AMRAP 7

40/30cal ski
5 rope climb

• remaining time max cal ski

Teams of 3-4

2x 16min ON/2min OFF

A) Row and Echo

B) Ski and Bike

Warm Up
Band Pulls + Banded Hip activation
then 2 rounds
10-15 banded good morning
5-10 strict ttb / knee raises
10-15 ring rows
then some overall mobility and start workout

Metcon
1-2 rounds
3-4 min run @very easy + 2x5-10m hs walk or 2-3 wall walks rest 30s bwn set
3-4 rounds
3-4 min ski @very easy + 2x1-2 rope climbs, rest 30s bwn set
5-6 rounds
4-5 min run @very easy + 2x6-8 toes to bars , rest 30s bwn set
7-8 rounds
3-4 min ski @very easy+ 2x3-4 sharp burpee box jump to 50-75cm, rest 30s bwn set
this was zone 2 training all time, total time about 50 minutes.

Easy pace cooldown bike 12-15min

E3MOM 3+3 Turkish get up

Facepulls 5x20

Penkki 5x5x65%

Voimapyörä 5x8-15

Etuheilautus 3x30