3 rounds
Single arm banded pull down 14+14
Mixed grip pull up 5-7 + 5-7
Bicep 90 hold 30-40sec

3 rounds
Banded RDL x 20
Arch hold + banded row x 20
Hip thrust x 20 + 20sec hold on top

Tabata: bicep curl on wall

Tabata: banded row & hold

A.1) power clean+ front squat to split jerk
1+1 ~10min

B.1) Hang power clean below knee
Sets of 3-5 From barbel up to 70%
Then
3×3 70-80%

C.1) Hang power clean above knee +split jerk
3+3 × 5 @65-80%

D.) Strict press
D.1) 1 set of 15-20 reps with barbel
D.2) 5rm
D.3) Drop weight 5-10kg and do until failure

E.) 3×
E.1) Pallof squat ×15
E.2) Mountain climbers ×15

WOD-liiga

For time:
36-24-12 KB sumo deadlift high-pull 24/16
6-12-18 toes to bar (toinen roikkuu tangossa)

Time cap: 6min
Rest 1min (6:00 - 7:00)

For time:
12-24-36 back squat 70/50
18-12-6 handstand push-up (toinen HS holdissa seinällä)

Time cap: 15min (7:00 - 15:00)

Share reps anyhow with your partner

Scaled versions
KB = 20/12kg
Toes to bar = hanging knee raises
Back squat = 50/35kg
HSPU = push-up (toinen front support hold:issa)

7 rounds

30s on / 30s Off
1) ski
2) echo
3) shuttle run
4) mountain climber

Total 28min

Warm Up
2 rounds
2 min air bike
10+10 kb bottom up press + 20-30 mountain climbers
10+10 RDL + 5-10 rolled up ghd back extensions
:60 Front Plank Hold
then some mobility for push press and deadlifts

Strenght
Snatch Grip Push Press behind neck 3-4 sets, build to heavy 5 rep set.
rest 2-3 min bwn sets
Snatch Grip Deadlift x 3-4 sets, build to heavy 5 rep set. (use straps)
rest 2-3 min bwn sets
Start moderate and build to heavy means there is 1-2 reps in tank on last set.

Metcon
3 rounds for time
12 deadlifts @15-20/20-25kg dumbbells
12 box jump, step down 50/60cm
12 strict hspu
rest 5 min
3 rounds for time
9 deadlifts @17.5-25/25-32.5kg dumbbells
9 box jump overs 50-60/60-75cm
9 strict hspu
rest 5 min
3 rounds for time
6 deadlifts @20-30/30-40kg dumbbells
6 high box jump 60-75cm/75-84cm
6 strict hspu
Masters 45+/Scaled 9-7-5 reps on each movement. Scale hspu 7-5-3 or GO FOR KIP hspu if its better choise for you.
Total volyme is 36+27+18 reps on RX version / 27+21+15 reps on masters/scaled, choose what ever is best for you. Should not be too hard to do, and be smart with hspu scaling/rep amount.

Accessory Work
3 sets
10-12 pause reverse flyes / band pull aparts with pause
10-12 single leg calf raises R/L
rest 1-2 min bwn sets

Deadlift
12-12-10-10

(2-3 reps in tank)

8sets:
4x 2 Hang power clean + 1 power clean
(65-77% of 1rm power clean)
4x 1 Hang power clean + 1 power clean
(77-83% of 1rm power clean)

Rowing intervals
500m row / moderate
500m row / fast
500m row / fast
500m row / fastest
E4MOM / fast not all out

EMOM x12
4x 1 snatch pull + 1 power snatch (60-70%)
4x 2 power snatch (70-77%)
4x1 power snatch (77-85%)

E3MOM
3 rounds
A)
4 Power Snatch 60/40kg

6 OHS 

10m-15m HS walk

B) 

5 Bar Muscle-Ups/ C2B 

10 pistols

10 DB Push Press (2x 22,5/15kg)

C) 

10 Bar over Burbee 

1-2 rope climb

12 HSPU

D)
30 DU’s
7 Ring dips
5 D-ball over Shoulder