6 sets of Push Press
Set 1: 5 @60%
Set 2: 5 @65%
Set 3: 3 @70%
Set 4: 3 @75%
Set 5: 1 @80%
Set 6: 1 @90%
- Rest 3min btw sets

A1) Explosive back squats 3x6x60%
A2) bulgarian split jumps 3(5+5)
A3) landmine press 3x(6+6)
A4) Bounces 3x10

A) AMRAP 6
10/7 Cal Row
6x7,5m Shuttle Run
10/7 Cal Row
5 Burpee over Rower

Rest 2min

B) AMRAP 6
10/7 Cal BikeErg
8 Wall Balls
10/7 Cal BikeErg
8 DB Snatches

Rest 2min

C) AMRAP 6
10/7 Cal SkiErg
8 Sit-ups
10/7 Cal SkiErg
8 Pushups

Rest 2min

D) AMRAP 6
10/7 Cal Echo Bike
8 KB Swings
10/7 Cal Echo Bike
8 Box Jumps

Partner wod ( You GO , I GO)
For time :
5 rounds of
30 Toes to ring
30 Goblet REVERSE lunge
30 Kettlebell Snatch @24/16lg
30-60-90-120-150 Double under
Timecap 35 mins

Rx+: Toes to bar instead of Rings

EMOM x 30 MINUTES
MIN 1 - :45 Row/Ski/Bike/Run
MIN 2 - 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @ Very Light
MIN 3 - :45 V-Ups
MIN 4 - :45 Row/Ski/Bike/Run
MIN 5 - :45 DB RDL + Bent Over Row @moderate*
MIN 6 - :45 Plank Hold
*1 Rep = Bow to down position in RDL, perform BOR, then stand.
* RPE: 6

EMOM x 6 MINUTES
MIN 1 - 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations
MIN 2 - 10 Alt. Bird Dogs w/:02 Pause
MIN 3 - 10-15 Wide Grip Barbell Curls

Back squat
4x10, RPE 7-8.

5 x AMRAP3
4 wall walk
8 power clean (60 / 40)
16 db snatch (22,5 / 15)

-Rest 1min in between AMRAPs

Start at around 80% effort and keep the pace. Always start AMRAPs from the top.

Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

Strenght
4 sets
Bench Press x10 reps, perform 6-10 strict pull ups after bench press
rest 2-3 min bwn sets
Aloita kevyt paino -> keskiraskaita pari sarjaa

Then Prep for squat cleans and SHSPU's for 10 minutes and start quality workout

For Quality
2 sets
9-7-5-3 reps tai 8-6-4-2 reps of
Squat Cleans @60/42.5kg or masters 45+ 52.5/35kg
Strict HSPU
rest 5 min and repeat
Eli tee siis quality harjoittelua ei aikaa vastaan
Skaalaa shspu niin et toistot tulee 1-2 osassa aina ja on hyvä keskittyä mahd puhtaaseen liikerataan.
Accessory Work
3 sets
10-12 reps of bicep curls and tricep turns of your choise + 30-40 weighted russian twits @5-10kg plate
qiant set. rest 2-3 min bwn sets .

Cool down
2-3 min light cardio
1+1 min forearms smash with barbell (barbell on rack on chest "high")
1+1 min tricep smash with barbell (barbell on rack)
1-2 min chest/bicep strech (hold from bar) eli mene "räkin läpi ja ota tangosta kiinni ja nojaa eteenpäin)
samalla tavalla jos avaisit rintakehää laittamalla kädet ristiin selän takana ja venyttäisit kädet suoraksi ja sitä
kautta rintakehään auki.

5 rounds:

-2 x high hang snatch pull +
2 x high hang muscle snatch +
2 x high hang power snatch

*2min rest
*with empty barbell

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then 2x
5+5 squat strech
5 inch worm + push ups
10 wall squats
5 burpee pull us

then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause

Weightlifting

3-position snatch(high hang, mid thigh, 1 inch off the floor )
3 sets @40-50% of 1rm
3 sets @55-65% of 1rm
2 set @70-75% of 1rm

WORKOUT
2 sets
2 rounds of:
15/12 calories of moderate pace Air bike (target :55-1.10)
5 snatches @52.5/35kg or 42.5/30kg (max 70% of 1rm squat snatch) (singles) (kyykkyyn jos liikkuvuus riittää)
5 min rest bwn sets.
eli yhteensä tulee siis 4 kierrosta, 60/48 cal ja 20 tempausta. 2kierroksen jälkeen 5 min huili.

Skill
Every 1.5 min for 6-8 times
15-25 double unders + 4-8 unbroken toes to bars

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
30/30s piriformis strech
30/30s quad strech