2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

Deadlift

A1) Build Up To Days Technical 5RM

A2) 2x8 @80-85% from 5RM
*rest 3min between sets

Strength

Alternate A&B For 4 Rounds:

A) 10 DB Bench Press (2 RIR)
rest 60s
B) 8-10 Barbell Row (1-2 RIR)
rest 2min

Metcon

EMOM 24
1) 12 Cal Echo
2) AMRAP: Power Clean & Jerk @45kg
3) 6 Shuttle runs
4) Rest

accessory:

20s on, 40s off x3 rounds
chin over bar
ring support hold (yläasento)
L-sit

For time

A) Buy in: 10km Ski erg

B) 100 x each

100 x Bench press 0.8 x bw
100 x Backsquat 1 x bw
100 x Deadlift 1.2 x bw

(do 20 rounds of 5+5+5)

Score: total time for A and B
Target: <100 min

2-3sets:

10+10 Db bench press
10+10 Db row
30+30m s.a farmer carry

2-3sets:

8+8 Db seated press
8+8 Db row (heavy)
40-60m kb front rack carry

2-3sets:

10 cyclist squat
20-30s GHD hip extension hold

AMRAP 10

Kettlebell clean & jerk 24/16 kg

From 0:00-10:00, AMRAP of:
20 Burpee Broad Jumps
400 meter Run

Rest 2 minute

From 12:00-22:00, AMRAP of:
20 Sandbag Lunges
400 meter Row

Rest 2 minute

From 24:00-34:00, AMRAP of:
20 Wall Balls @9/6kg
400 meter Ski Erg

Snatch

A) E90SEC X5

• 1 Snatch Pull + 2 Hang Power Snatch @70-80%

B) E90SEC X5

• 2 Power Snatch (Drop and Go)

Start @75% and build up

C) Barbell Conditioning

5x30s on/30s Off:

AMRAP: Power Snatch @42.5kg

Back Squat

• 1x3 @70%
• 1x3 @75-80%
• Max Reps @85% (1 RIR. Älä kuole sinne alle)

Optional Metcon

AMRAP 9

• 10-15-20-25 etc. GHD Sit Up
• 15 WB
• 45 DU

Accessory

A) 4 Sets Of:

• 8/8 Double DB Bulgarian Split Squat

-rest 90s-

• 10 Barbell Bent Over Row

-rest 90s-

B) 4 Sets Of:

• 10-15 Slider Hamstring Drag

-rest 90s-

• 10-15 DB Preacher Curl