Warm Up
2 rounds
40/20/10s rowing, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then barbell prep for cleans

Weightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Metcon
3x2min on / 2 min off
6-8 shuttle runs (1 rep is 5+5m)
6-8 double db hang clean&push press @RX DB's
amrap of burpee over db's (facing)
alt time full round with partner

Warm Up
2 rounds
2min of cardio, add speed
8-10 half kneeling kb/plate bottom up press R/L
8 controlled ring rows
16 hollow rocks
4-6 burpee box jumps/step ups

Weightlifting
3x2 push press + 2 push jerk + 2 split jerk @40-65%
3x1 push jerk + 2 split jerk @70-85% of 1 rm
rest as needed bwn sets

Metcon
20 min amrap with partner
10 pull ups / banded strict pull ups
20 push ups
30 air squats
20/16 calories of cardio machine

Warm Up
2 rounds
1 min cardio
1 min jump rope
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-8-8 reps @moderate to heavy set
perform 10-8-8-8 reps of american kbs right after
rest 2-3 min bwn sets

Emom 20
1) Strict Pull ups / Banded Strict Pull ups x 4-8 reps
2) Double Dumbbell Bench Press OR Ring Push Ups 8-12 reps
3) Box Jumps x 4-8 reps
4) Strict Knee raises x 8-12 reps
5) jump rope x 30-40 seconds

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch high pull + 2 hang power snatch + 2 snatch balance @35-55%
4-5x1+1+1 power snatch + hang power snatch + snatch balance @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+8+8+8 reps@moderate to heavy
rest as needed bwn sets

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rows

Strenght
Thruster from rack or ground 4x5reps@60-70-75-75%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+50+55+55% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon
3 rounds for time
30 sec of double unders/single unders
4-5 devils presses
rest until 5:00
3 rounds for time
30 sec of double unders/single unders
8-10 db thrusters

Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Back Squat 10+8+6+6reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Chin ups/weighted chin ups 2x8 + 2x5reps@light to moderate&heavyish + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) row x 30-40 seconds @mod/fast pace
2) wall ball shots x 8-12 reps
3) air bike x 30-40sec @mod/fast pace
4) kipping pull ups/hardened ring rows x 8-12 reps

Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
perform 12-10-8-8-8 reps american kb swings right after
rest 2-3 min bwn sets

Metcon

20 min amrap with partner
32/24 calories of rowing or 24/20 calories air bike
24-30 db bench press
16-20 toes to bars OR V-ups
you go, i go!

Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
4x1 power clean + 1 low hang power clean + 1 hang power clean @light to moderate
4x1+1 +1 deadlift + squat clean + hang squat clean @moderate to heavyish
rest as needed bwn sets

Metcon

8 rounds with partner (alt time full round 4 per person)
8-10 double db/kb deadliftts
6-8 double db/kb hang cleans
4-6 double db/kb push presses

Warm Up
3 rounds
1 min cardio
4 burpee pull ups / burpees + ring rows
8 curtsy lunges/ cossack squats / jumping lunges
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3/3+3reps@60-65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 4x5reps@60-70-75-75% of 1rm
rest 2-3 min bwn sets

Accessory Work
3 sets
10-12 tempo goblet squats
10-12 kb row R/L
32-40 weighted russian twists
rest 2-3 min bwn sets

Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
3x1 clean pull + 1 hang power clean + 1 hang squat clean @40-65%
3x1 squat clean + 2 hang squat clean @70-80%
rest as needed bwn sets

Metcon
3 rounds for time
12 front rack walk lunges @RX DB's/kb's
6-8 wall facing strict hspu / strict hspu OR 8-12 box hspu/Z-PRESS (should be challenging variation)
16 box jump, step down @50/60cm
4-6 burpee pull ups / burpee to target + Hardened ring rows