A) Build to a 1 rep max for each arm in 10:00.
B) Take a dumbbell '2 steps' lighter than your 1 rep max and make 20 strict press reps per arm as fast as possible.

Floor press 3x50%, 3x60%, 3 x 70%, 4x1x90%

Foam Roll Glutes / Calves
Shin Box
Octopus Progressions
Hip Pry
Cossack Squats
Upper body band series lats
1/4 chin ups

10

OHS 5-5-5-5-5
+
Every 90 sec: 3 rounds
1: Seated DB shoulder Press x12/arm
2: DB rows x12/arm
3: Banded sissy squats x10 @ 32x1
4: 30 sec side plank/each side

Strict T2B 4x8
Reverse lankut (lisäpainolla) 4x40sec

Round every 1:20

3 Power Cleans 70/50/40
3 Front Squats 70/50/40
3 Jerks 70/50/40

1 Strict MU+2kip MU

Järkevät skaalaukset esim
3 chest to ring
1strict mu + 1 kip mu
jne

5x5 70%
hidas negativiinen

2 rds
500 m row
10 strict ttb
10 strict pull ups

This workout lifting total kilos.
Backsquat
Max reps @80%
Max reps @70%
Max reps @60%
Max reps @50%
Max reps @40%
Rest max 4 minutes btw sets. TC 25 min.