2-3 rounds:

5+5 windmill
10 snowangel
20cal machine

5 Sets of 2 @ 70 - 75%

Tabata plank hold

3-5 rounds of
20 kneehugs
20 backextensions
20 russian twists
20 mountain climbers

Tabata hollow/arch hold

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 OHS + ALSO 10 scap pull ups

Strenght
Front Squat 5x5 reps
Move up in weight each set. Try to finish last set with 80-85% of 1rm front squat.
rest 2min bwn sets.

Metcon Prep
2 sets
6-8 wall ball shots + 1 rope climb + 4 OHS climbing to workout weight

Metcon

3 sets
20-30 wall ball shots
3-4 rope climbs
12-15 OHS @25-30/35-42.5KG (jos liikkuvuus ongelma tee nämä ennemmin vaikka tyhjällä tangolla ja hae laadukasta liikettä)
Rest 5 min bwn sets
TIME Target is sub 5 min each piece.

Wall balls done in 1-2 sets. Use timer when doing rope climbs, I recommend for 10-20 sec rest bwn reps. You can increase pace
during workout if you can. Not going all out on first set. Goal is unbroken set on OHS, lock elbows/shoulder and get good rhtymh.
REMEMBER TO BREATH DURING MOVEMENTS!

Cool down
2-3 min light cardio
1 min cobra to downdog strech
1+1 min quad strech
1+1 min banded scalene strech

-5 push presses ~80% days 3RM
-10 bent over row, same weight and same barbell

Find todays push press 3RM in 10min

5 Sets of 3 @ Light Weight ( 3 second pause Overhead )

Snatch
3 rounds
RPE 6 - 7
A Muscle snatch + push press behind the neck + overhead squat 3 + 3 + 3
B Snatch balance x 3 (65 - 75 %)
C Hang snatch pull + hang power snatch 1 + 3 (65 - 75 %)

Warm-up:

3x
18/15 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
10 Hanging knee tucks
10 Push-ups

Then
3-5 x 1-5 Bar muscle ups

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Shoulder press 2 rep max
+
5 x 2 @ 90%

Push press

Set of 6 (4 reps in reserve)
2 x 3 (3 reps in reserve)
2 x 2 (2 reps in reserve)
1 x Max reps

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Metcon

“Jack”
As many reps as possible in 20:00 minutes of:
10 Push press 50/35kg
10 Kettlebell swings 24/16kg
10 Box jumps 24/20”

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Bonus:
6 x 12 Banded pull-ups
5 x 10+10 Seated 1-arm shoulder press

Core:
3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

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3 - 5 rounds:

1:00 cardio
15 Glute Bridges
10 Sit-Ups
5 Push-Ups