4rounds:

10/8cal ski
6 burpee box jump over
10 ttb

rest 2min between sets

Warm Up
2 rounds
2 min row,run,bike
20 cossack squats
10 wall squats
20 heel overs (feet together)

Strenght
Sumo Deadlifts 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 3-4x2+3reps @1x60 and 2-3x70%
rest 2 min bwn sets

Metcon
Emom 24-32 (masters 45+ 6 rounds )
1) bike erg or run x 40 sec
2) toes to bars x 10-15 reps
3) bike erg or run x 40 sec
4) weighted box step overs x 6-8 reps with 2x10-15/17.5-22.5kg's

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 12-15 single arm db row
3-4 x 12-15 hip thrust with barbell
3-4x 1min sandbag bear hug hold
rest as needed

Warm Up
3 rounds
1 min ski
8/8 half kneeling bottom up press
16 bicycle ab crunch
4 inch worm + push up

Strenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 2-3 min bwn sets

Strenght
Flat Foot Clean Pull+ Hang Power Clean+front squat@35-50% 3x1+1+2reps
Hang Squat clean emom 5 : 5 reps @55-60% of 1rm
2-2-1-1-1 reps of clean&jerk @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
4-5 rounds for time (master 45+ = 4 rounds)
15/12 calories ski erg
1 rope climb
10 hang power clean @35/50kg
1 rope climb

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 1 min crossover single under training
3-4x 12-15 incline bench press
3-4x 15-20 ghd sit ups
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

EMOMx21
1) 13-18 wall ball @6/9kg
2) AMRAP: 4 box jump overs @60/50cm + 6 push ups
3) rest

Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

A) Back squat
5x4 @78-81%
2,5-3min rest between the sets

B) Bench press
5x4 @78-81%
2,5-3min rest between the sets

C) EMOM9
1. DB push press
2. Ring row
3. Pistol squat
40s work / 20s rest

Deadlift

3 x 10

Send Off 3:30

Suitcase Deadlift w/ KB

5 x ( 6 + 6 )

Go Every 2:30

Dumbbell Bench Press

4 x 8 ( Each ) Alternating

SO 2:30

Warm Up
3 rounds
1 min row
10 glute bridges
10-15 ring row
10+10 single leg RDL Or suitcase deadlifts

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
Front Squat 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets

Metcon
Rowing
5-6 rounds
1 min @1-2km pr pace (7-10 sek nopeampaa kuin 5km pr pace)
2 min @10km pr pace (5-7 sek hitaampaa kuin 5km pr pace)
rest 60sec bwn rounds

Accessory Work
3-4x 12-15 kipping/butterfly pull ups (or c2b)
3-4x 12-15 alt hand bicep curls (per hand)
3-4x 15-20 ghd hip extensions or reverse hyper @light/moderate
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio