1) C2 bike 15-20 cal
2) Clean & Jerk 4-6 reps
3) C2 ski 10-15 cal
4) Wallball 15-20 reps
5) C2 row 15-20 cal
6) KBS 15-20 reps

Pace / RPE target 3-4/5

A: Leg press pyramid 5set
B: Bench press 5rm + 2x5@90%
C1: Belly back 3x15
C2: Strict pull ups 3set

Penkkipunnerrus 4x2

pystypunnerrus 4x5
Leuanveto 1 x max --> 1-2 x 50 %

alatalja 2x15
Vipunostot sivulle 3x12

Sivutaivutukset 2x20
L-sit 2-3 min

Bonus:

Olkapään ulkokierto 2x15
Ojentaja kuminauhalla 3x12
hauis kuulalla kyykyssä 3x10

A,
Bench Press 1x1

Use the heaviest weight you can for the set.
15 mins to build up to a single for the day.

B,
Every 3 mins for 15 mins do:
12 Deadlifts, 70/47kg
9 Hang Power Cleans,
6 Push Jerks,
Recovery Row

C,
For quality:
Sled Push, pick load, 15m
Must be unbroken.

With max weight.

A,
1 Clean & Jerk, 70% 1RM

Every 1 min for 10 mins

B,
Complete as many rounds as possible in 10 mins of:
Walking Lunge, 15m
20 Plate Ground-to-Overheads, 20/15kg
10 Feet Elevated Push-ups
50 Plyo Skiers

Feet Elevated Push-ups- feet on plates

C,
As many reps as possible in 3 mins of:
Double Unders

For quality
30min

10 T2B
10 GHD
10 V-up
10 Bicycle crunch alt
10 Abmat
30s Straight arm plank
30s Side plank (left)
30s Side plank (right)

Scarecrow snatch primer
3 x 3 empty barbell

Snatch balance
4 x 2 @ 80% of 1RM snatch

Snatch segment deadlift (3 sec pause 1 inch off the floor, 3 sec pause at the knee cap, 3 sec pause at mid-hang position)
3 x 3 @ 100% of 1RM snatch

Overhead squat
5 x 1 @ 90% of 1RM snatch

Accessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE

EMOM 8

Moderate slow pull clean

LIGHT QUALITY LIFTS

Jerk drive w/ 2s pause + jerk