For quality:
3-4 Rounds as a superset:
10 DB pullovers (bench supported)
10 T2B (go for unbroken sets)
1:00 Rest

Penkki 3x3 (50-60-70%)

Penkki 3x2 (75-80-85%

Penkki 3x1 (90-92,5-95%)

Kulmasoutu 8x8

5 Rounds:
20/16cal Row
8 Pull-ups

Rest 3:00

5 Rounds:
50 DU
5 Sandbag Over Bar (armpit height) 60/40kg
2 Rope Climbs 4m (no jump)

4 sets for consistency:

From 0:00 min to 2:00 min: 200-300 m run or 700/500 m bike
From 3:00 min to 5:00 min: 25 goblet squats + max sit ups
From 6:00 min to 8:00 min: 20/15 cal row
From 8:00 min to 10:00 min rest

Accessory Work
2-3 sets
8-12 tricep push ups and perform banded tricep turns right after (stick through blue/green band) and 16-20 reps.
45-60s side plank hold R/L
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1 min cobra to downdog

DEATH BY T.C 20'
EVERY 2'
6 WALLBALLS
6 DEADLIFT 90/65 - 70/45

Emom 30
10 x Jumping Knee Up Down
10 x Pull & Press
10 x Bottoms-Up Goblet Squat + Bicep Curl
10 x Goblet Dead Power Clean
20 M x Bottoms-Up Carry

Sttenght:

1.)Plate Drag-20mx3
-rest 3min between sets
2.)Reverse plate drag-20mx3
-rest 3min between sets

Plyometrics:

Side Single leg jump on box
-rest 3min between sets

Broad jump
4x3 reps
-rest 30-60s between

For time
30-25-20-15-10-5
Box jump over @60/50cm
T2b
5-10-15-20-25-30
DB snatch alt. 22,5/15kg
Wall ball @9/6kg
Timecap : 40 mins

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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in 20 min find daily max for

bear complex
(power clean, front squat, push press, back squat, and a behind the head push press)
mark 3 of your heaviest sets