5 sets:
6-10/leg Double DB SL Romanian DL
Rest 2:00 btw sets

Warm Up
2 rounds
1,5 min cardio machine
50 single unders
6 lunge elbow strech
10+10 single leg RDL
5 inch worm with push ups
5+5 lateral box step up
5 burpees
5 box jump, step down

Gymnastics
Every 2 min for 10 minutes (5 sets)
30-50 double unders
8 bbjo (step down and make u-turn)

rest few minutes and get ready

Strenght Training
8-6-4-8-6-4
Sumo Deadlifts
perform 3 seated box jumps right after deadlift set. Very Sharp JUMP to 50/60cm.
rest 2-3 min

8-6-4-8-6-4
Bench Press
perform 6+6 single arm KB Thruster right after 16/24kg
rest 2-3 min

Cool down
2-3 min light cardio
1+1 min couch strech
1+1 min tricep strech
1+1 min piriformis strech

5 sets both sides
1 Snatch
1 Push Press
1 Squat
1 Push Press
1 Squat
rest as needed

With 2 KBs or DBs (24/16)
5 rds
16 KB DL
12m Front rack Walking Lunge
8 KB Shoulder to overhead

Warm Up
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching
Run, Row,Bike
then 2 sets
20 walking lunges without weights
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

Muscle Up Training
then practise this drill for 5-10 minutes as you like / need
https://www.youtube.com/watch?app=desktop&v=u5SR0wYa61c
2-3 times of 2-3 reps both ways, without plates and with plates. Focus on fast turn over

then few reps of banded bar muscle ups (käytä eka sarjaan niitä paksumpia nauhoja ja sit 2xred)

Gymnastic strenght
5 rounds
3-5 Strict C2B Chin Ups / Normal Chin Ups
3-5 Strict Deficit HSPU / Strict HSPU
rest 1.5-2 min

then start to prep for metcon

test the workout movements as you need

Workout
4 sets
10-20m hs walk
3-4 rope climbs
30m sandbag carrying @45/70kgkg
400/500m ski
rest 1:1

try to hit hs walk 2x5-10m unbroken set.
take calculated breaks with rope climbs, something like every 20-30s
1 rep. Keep mod/fast pace on ski.

if dont have HS walk yet, practise 10-15 minutes and try to improve on it. Then scale it to wall walks x 3-5 reps on each round.

Cool down
1+1 min banded oh streching
2+2 min banded bully strech
1-2 min forearms streching
1+1 min leg across body strech

12-10-8

Single Arm DB Bench Press ( Right )
Pistol, Right
Single Arm DB Bench Press ( Left )
Pistols, Left

Superset x 3 rounds
Top Down DB Floor Press x 8-10 each.
Rest 60s.
Banded Bent Iso Row x 12-15 each.
Rest 60s.

6 x every 3 min
9 cal row
9 C2B
9 Thrusters
If competed last week +1-2.5kg
If not competed lats week -5kg

Warm up
3x
30 du's
5 1-arm ring row
5 1-arm OHS

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2 rounds 3 reps
Sots press behind the neck
OHS
Snatch Pull
Snatch pull under
Split snatch
high hang snatch
snatch

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Every 30s. for 8 minutes
2 tng power snatch
Built up to AHAFA

Alkavalla 3 min 45 min ajan.

1. 1000-1200m pyörä
2. 500-700m soutu
3. 10 yleisliike, 15 kahvakuula heilautus, 30 tuplanaruhyppy