3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Hang Squat clean
12:00 to build to a heavy 2RM

Optional Easy Pace Cardio
Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

Perform 2-3 mobility/streching drills to lower and upperbody!

WARM UP
2 ROUNDS
20 shoulder taps on push up plank
10 TEMPO AIR SQUATS (2:0.2.0)
5 TEMPO PUSH UPS (2:0:2:0) (VOI OTTAA POLVILTAAN LÄMPÄSSÄ MYÖS)
5+5 SINGLE LEG HIP BRIDGE
5 PIKE PUSH UPS

then 2 sets of static hold on each position 10-20 sec on each position
squat hold, push up hold on top/bottom, split lunge holds R/L and superman hold

MAIN WORKOUT
tempo weight vest / (reppuun painoa) / body weight training. try to keep tempo something like 2.0.2.0 (2s alas, 2s ylös, lihas töissä)
Voit tehdä kiertoharjoitteena 4 KIERROSTA leväten 30-60sec liikkeiden välissä tai sit 4 SETTIÄ yhtä liikettä ensin ja sit lepo 1-2 min välissä.

Air Squat x 10-15
Push up x 6-12
Bulgarian split squat x 6-12 per side
handstand push up ( box hspu) Strict ones. x 6-12

Metcon
Every min for 20 minutes
Odd : 10-15 kb swings / snatches if have only lighter kb/db
Even : DB/KB facing burpees / lateral burpees x 6-10 reps

Cool down
glute and quad streching
pec and tricep streching

Warm Up
3 rounds
:30 single unders / jumping jacks
10 air squats
30 flutter kicks
:30 HS / Wall Walk Hold

then test workout movements and perform 30-40% of reps once

Metcon
4 sets
45 double unders /line hops or 10-15 box over jumps
20-30 single arm db/kb thrusters (split anyway you like)
20-30 alt leg v-ups
45 double unders / line hops or 10-15 box over jumps
rest 1:1 bwn sets
box over jump liikkeesen käy mikä vaan "este" minkä yli hyppäät puolelta toiselle.

Accessory Work
3 sets
10+10 windmills or side plank dips
20 cossack squats (each side, controlled movement)
:15-25 side plank hold / upper leg on bench / lower leg off the ground eli samalla nivusille pitoa.
rest 1-2 min bwn sets

Some Core and Upperback training with the equipments you have.
Example 4-6 set of :
Ab Wheel Roll Outs / V-Ups + single arm db/kb row or bedsheet rows.
OR if have pull up bar / dip place some supersets training of them .

Then

Easy Pace Cardio work for 45-55 minutes
Ski, Bike, Run, Row, Ice hockey/skating .. etc.
or
mix of something like
2 sets
10-15 minutes of bike
10-15 minutes of run

Cool down
2-3 min light work with air bike or row
2-4 min upperback/lat/trapezius area smash
1+1 min tricep strech

AMRAP5
10 Double Dumbbell Thrusters
10 Dumbbell Facing Burpees
10 Double Dumbbell Power Cleans
10 Dumbbell Facing Burpees
10 Double Dumbbell Devil’s Presses
10 Dumbbell Facing Burpees

10 min, 3 etukyykkyä alkavalla minuutilla

For time :

100 Cal Row
30 Clean & Push-Jerks 60/42,5kg
40 Strict Pull-Ups
80 Cal Row
25 Clean & Push Jerks 70/50kg
30 Strict Pull-Ups
60 Cal Row
20 Clean & Push Jerks 80/55kg
20 Strict Pull-Ups
40 Cal Row
10 Clean & Push Jerks 90/60kg
10 Strict Pull-Ups

TC 30

Deload week - less load and shorter sessions to keep moving ready for retest week

Power clean, power clean & push jerk complex
5 sets of the complex @ 65% of max clean and jerk

Front squat
6 x 3 @ 65%

Split jerk from the rack
5 x 2 @ 70% of max split jerk

Optional accessories
Every 4 mins x 3
10 Romanian deadlift
15 Cal ski
50ft Waiters carry each arm