5 rounds:
5 High Box Jumps 80/60cm
10 Back Squats @55%
20/16cal Row
30sec HS Hold

In 15min:
Build to a days heavy 3 rep Shoulder press

5 rounds:
50 DU
10 T2B
30m Sandbag Bearhug Carry 60/40kg
- Rest 2:00

Bench Press

5-5-5-3-3-3, AHAP

Go Every 3:00

-30m double KB OH walk 2x 16-24kg/ 12-20kg
-20s l-sit (hang)

-high hang snatch pull + high hang squat snatch

3:00 Echo bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Clean
Build up to workout weight
+
1-2 Rounds
20 Double-unders
5 Chest-to-bar pull-ups
3 Wall-facing HSPUs
1 Clean @ workout weight

Painonnosto tekniikkatunti

Back squat

Build to a heavy triple (H3) for the day @ 84-88% (RPE 8/2 RIR)
+
2 x 3-6 @ 90%H3 (2 RIR), rest 3:00 b/t sets