4 sets for quality:
Overhead squat x 5-5-5-5
30 s rest
ring dips x 3-5
30 s rest
single arm farmers carry x 20 m + 20 m
60 s rest

4 rounds for time

15 cal echo bike
15 deadlift 55 kg
10 box step overs 2x15 kg

tall clean + tempo squat clean practice

For time:
10-8-6-4-2 squat clean, increasing weight
2-4-6-8-10 heavy KB swing

TC: 8'

2-3sets:

10-20 GH sit up
20-40m D-ball carry
40-60m OH carry

Deadlift

1. Find a heavy 3 rep
2. 5 x 1 @80% of 1RM, go every 60 sec

A, Every 2:00 x 4 sets
-Barbell Hip Thrust 12-10-8-6 (ascending weights)
Then..
-Barbell Hip Thrust Hold 4x 15-20 sec

B, Superset x 3-4
-DB Leg Extension x 12
-Nordic Curls x5
Then..
-DB Leg Extension Hold 3x15-20 sec (heavy weights)

C, 3 sets:
-Seated Calf Raise with DB x20
-Seated Tibialis Raise with DB x20

Korkea tempausveto+voimatempaus pp+tempaus allepudotus +valakyykky
24kg

Tempaus + tempaus pp
35kg saakka

Rive+etukyykky+työntö
35-45kg

Valakyykky 5 x 3
25,30,34,37,39

Loppujumps
21-15-9
Punnerrus
Linkkari
Selkäliike

A1: Broad jumps 6x3
A2: SA kb snatch 6x3/3
B: Strict pull ups 3set
C: Bench press 3x7
D: Z-bar preacher curls 1xMax
E: DB Shoulder flys 1xMax

Lunges 12-10-8-6-4

3x4 vauhditon