Pendlay Row 6x3x30-35%

Maastaveto 6x40%, 5x50%, 4x60%, 3x70%, 2x80%

Maastaveto korokkeilta 3x1 (90-95-100%)
-noin 3-5cm korokkeet

SitUps 5x4-6

Metcon
Tabata style working until 5 rounds is completed total
20sec of work resting 10 sec bwn
ring row (target reps 8-12)
push ups (target reps 8-12)
abmat sit ups (target reps 8-12)
air squats (target reps 12-15)
Scale the push up if needed. Keep Quality on movements and remember standarts)

Accessory Work
3 rounds
7+7 db hang clean + push press (add weight each round)
7+7 box step ups with barbell front rack (only barbell)
7+7 birddogs alternating times (pause 1 sec)
rest 1-2 min

Cool down
2-3 min light air bike
1+1 min wall pec / bicep strech
1+1 min couch strech
1+1 min leg across body strech

Warm Up

2 rounds
2:00 cardio machine (last 10-20 s fast tempo)
5+5 squat strech
7 inch worm with puish ups
7+7 Single leg rdl with kb
7+7 kb bottom up press
7 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

Strenght
Tempo Bench Press 3x5 reps (3:2:1:X)
@50-60% of 1rm
rest 2-3 min

Back Squats 3x5 reps (3:2:1:X)
@50-60% of 1rm
rest 2-3 min

LÄHESTYMINEN (20-24min)
3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min

3x1@PÄIVÄN 1RM

Hang Squat snatch practise

3 Supersets of:
10-12 Low Cable Flyes w/ Bands
15-20 Incline Push-ups (hands on a bench)
- Rest :90 btw sets
- Scale if needed (unbroken sets)

EMOM 10

min 1 - 5 : 25 m kick
min 6 - 10 : 25m Pull

Every 5:00 x 4

200m Swim

Weightlifting&Strenght
Every 2.5min for 9 sets
3x3 clean&jerks (squat clean + jerk) @50-60%
3x2 clean&jerks (squat clean + jerk) @65-75%
3x1 clean&jerks (squat clean + jerk) @80-90%
add + 2,5-5kg to each compared to last week.

For time
30 hang power cleans @52.5/35kg
15 bar facing burpees
30 front squats
15 bar facing burpees
30 Shoulder to Overhead

Make plan how you are going to split those barbell movements, should be in 2-3 sets. Keep steady fast pace on burpees, dont be lazy when move on those. Last STOH will be challenging but try to fight something like 12-10-8, if it goes to 4 sets its okay but dont give up easily!
After metcon do 1.5- 2 min light row for active recovery

Banded Pull-Through: 4 x 25. Rest 60s.
+
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)