Warm up
3 rounds
6 burpee box step ups
12/15 calories of rowing
12 kb swings

Mobility Work As Needed and start workout, focus on skill work so barbell/very light weight.

Gymnastic Holds
3-4 sets
15-30 seconds of each hold and rest 30-60 sec bwn
Ring DIp Hold
Chin Over Bar Hold
Goblet Squat Hold
Hollow Body Hold

Weightlifting Skills / Easy Pace Cardio Work for 30-40 minutes
TEE KAIKKI LIIKKEET ILMAN KIIREEN TUNTUA, KESKITTYEN, KIRJOITA JOLLEKKIN FLÄPPITAULULLE LIIKE LYHENTEET ITSELLE NIIN HELPOMPI TEHDÄ LÄPI. VOIT LASKEA TANKOA VÄLISSÄ ALAS.

With empty Barbell, 3-5 reps each movement
Snatch grip deadlift
Hang power snatch
Snatch grip, behind the neck push jerk
Back squat, pause 2sec.
Overhead squat
Hang power snatch into overhead squat (pause at receiving position before squatting down)

2 min easy cardio machine

Single leg romanian deadlift (5 each leg)
Hang squat clean
Push jerk
Front rack reverse lunge
Split jerk
Kang squat (good morning to a squat then back up to good morning before standing up)

2 min easy cardio machine

Cool down
3-5 min light cardio
Foam Rolling overall body as needed

3 rounds for time:
7m HS Walk
9 Hang Power Cleans 50/35kg
7m HS Walk
6 Hang Power Snatches 42/30kg
7m HS Walk
3 Rope Climbs 4m
- Rest 2:00 btw rounds

Scaled: 7m HS Walk = 20 HS Walking Steps

1a) Rive riipusta 3x5
1b) allemeno 3x5
1c) Työntö saks 3x5 (keskity allemennon)
2) RIve 1-1-1-1-1 etis 1RM
3) Rive riipusta + ek + työntö 5x(2+2+2) x 70%
4a) Takakyykky 3x10x65%
4b) GHD raise 3x3
4c) pudotushyppy 3x6

EMOM 15

1 minute : 8 DB Bench Press
2 minute : 0:50 plank
3 minute : 8 Pendlay Row

Strict Pull Ups

8 - 6 - 6 - 4 - 3

Send Off 3:00

Rest day - what did you do?

Tempaus

push jerk
4x every 3 min
6 @75% of 1rm

3 min DU practice
then 3 x
5 pistols of the box e/s
8 DB Bent over row e/s
3 depth jumps
________-
BACK SQUAT
every 3 min
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Clean segment pull

3 x 3 @ add 2-5kg to last week
- rest as needed
- 3s. pause at start, top of the knee, mid thigh
- 6s. descent