Tempaus
A1 Voimtempaus + vauhtipunnerrus nt + vala + allemeno ilman ponnistusta 3 + 3 + 3 + 3 (tangolla)
A2 Allemenot räkistä 3 x 3 (65 - 75 %)
B1 Korkea tempaus veto taskulta + raaka tempaus taskulta 1 + 3 (65 - 75 %)
B2 Tempaus veto riipusta + tempaus riipusta + vala 1 + 2 + 3 (70 - 80 %)

3-4 rounds super set:

5 bench press + max reps ring row

Strenght
3 sets
4 sumo deadlifts + 8 romanian deadlifts @50-60% of 1rm deadlift
rest 2-3 min bwn
3 sets
8+8 single arm db row @ heavy weight
rest 1-2 min bwn

Accessory Work
3 sets
:45 boat hold
:45 side plank R/L
:45 push up plank
rest 1 min

Cool down
2-3 min light cardio
1+1 min leg across strech
2-3 min upper back smash with roller

Metcon
3 rounds for time
21 toes to bars
15m hs walk or 3 wall walks
9 power snatches @50/35kg

Toes to bars, know your ability and stick with the plan.
fast single on power snatches.

Basic Condition 35 min

SKi 50/40 Calories
20 KB Swing
15 Hip Extension
6 Shoulder Press
3 OHS

18min Amrap
12 STOH 50/35kg
15 box jump step downs
18 Ab-mat situps

Osa 5-4-3-2-1 sarjaa.

3 Rounds For Quality
10/10 Weighted Box Step Ups (DBs on shoulders)
20/20 Banded Prone Hamstring Curls
15 Weighted GHD Back Ext.
- Rest as needed btw sets

Intervals
5 Sets
AMRAP 3 Minutes
12 high box jump overs @60/75cm
4-6 Bar muscle ups / Banded Bar MU
Max Calorie Ski (target 15/12+ calories on each time)
rest 3 min bwn sets
Score is total calories.
Be Safe with those box jumps, I dont recommend rebounding if you havent done them with normal height box jump overs. trust your kip on bar muscle ups and let it flow!
Keep fast pace on ski but not all out.

Cool down
2-3 min light cardio
1-2 min calf/achilles strech against rig/wall per side
1-2 min prayer pose strech

Strenght
Every 2 min for 12 minutes (6 sets)
1 squat clean + 5 front squat (use about 65% of 1rm squat clean)
next round 2 squat cleans + 4 front squat.... last round is 6 squat cleans

Every 2 min for 12 minutes (6 sets)
6 weighted pull ups @moderate weight (not max heavy 6 reps, you should leave 2 reps in tank each set, feeling like that)
control movement also backwards.