Band Pull Aparts from different points
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

10+10 single leg romanian deadlift @ 10/15kg DB/KB
10+10 single arm hang c&j
10+10 single arm front rack squat
15-20 ring row

then wod prep
2-3 sets
4-6 deadlifts + 4-6 bar facing burpees, climb to workout weight on DL.
For example first set 35/50kg, second 42,5/65 and last 50/75kg.

Partner Wod
9 min amrap
6 Db Single arm thruster L

6-9 T2b
6 Db Single arm thruster R

you go, i go (round)

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 3 sets of 1 @ 95%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 3 sets of 1 clean & jerk @ 95% of 1RM"

C) Bonus

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Saturday-funday-extra:

Every minute on the minute for 28:00 minutes:
15/11 Calories bike erg
5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
15/12 Calories row erg (:45s)
Rest

Partner Wod
10 min amrap
Opt 2:

9/7 Cal Row

8 Db Snatch 22,5/15kg

7+7 Db Overhead lunge

Opt 1:

9/7 Cal row

8 Db Snatch 22,5/15kg
7+7 Db Front rack lunge

You go, i go (round)

1 minute: 15 wallballs
2 minute: 15/11 cal bike erg
3 minute: 1 rope climb / 2 - 3 rope lowers
4 minute: 5 -7 DB's devils presses
5 minute: 6 - 10 T2B's
6 minute: 40s DU's / singles
7 minute: rest

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

2 sets for consistency:

7 min amrap:
15/12 cal row or ski
7 dual DB hang power clean and jerks
5 T2B

3 min rest

7 min amrap:
15/12 cal run or bike
7 KB goblet reverse lunges
5 pull ups

3 min rest

1:00 Banded Hip Flexor Stretch ( Each Leg )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( Each Arm )

2 Rounds :

1:30 CrossOvers
5 Hookgrip Front Squat
5 Shoulder Press
10 Banded Goodmornings

Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min