A)
Dumbbell Z Press 4x10
Single Ring row with sup grip 4x8 ( 3"tempo down)
Use the heaviest weight you can for each set.
Rest 2 mins between sets.

B)
5 rounds for time of:
15 Dumbbell Power Cleans, 2x22.5/15 kg
15 Dumbbell Facing Burpees
Timecap : 12 mins

C)
Chin Over Bar Hold 3x Max Hold
Rest 1:30 between sets.
Goal: 20"-40" , use band if needed

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee broad jjumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @60-75%
power clean or squat clean + split jerk
8x1+1@80-90%, go new set every 1.5 min

Strenght
4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon
3 sets
3 x every 1.5min
4-5 power cleans
4-5 thrusters
after 3rd set, rest next 1.5 min round and start again. repeat total 3 times.
total volyme is 36-45 reps of each movement.
55-65% of 1rm power clean&push jerk

Shoulder Press

6-4-2
6-4-2
5-3-1

Go every 2:30

Stoppi-kyykky 3x8x30-40%
-1 stoppi

Maastaveto 3x4 (70-75-80%)

Pendlay Row 5x5
-levyt kahden kumiharkon päällä / puoli
-kuorma noin 35-40%

1@up to 80%, 2×2@80%, rest 2min

Back squat 10x8

Raaka Rive+Vapu saksissa
3sarjaa
-1+5

Partner workout (YG,IG)

2 rounds for time
1000m row
60 ring push up
800m row
50m sandbag walking lunge (45/30 kg)
600m row
40 kipping pull up/ jumping pull up
Time cap: 38 minutes

Raaka te + te riip ap
5sarjaa
-1+3

Te-veto nivusiin+Te veto+Te
6sarjaa
-1+1+1