Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

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

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

For time with partner

Part 1:
Row 60 calories. Emom 3 burpees

Part 2:

35 One arm Devils press 22,5/15kg. Emom 3 Wallball 9/6kg

Athlete A perform first complete section 1. After that athlete B. Then moving Part 2.

5 rounds:

• Run 1 minute
• Squat 1 minute

Score is the amount of squats

This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

-1 Round
-Work 3,5min

Zone 1: Run

Zone 2: SB Lunges

Zone 3: RowErg

Zone 4: SB Lunges

Zone 5: Run

Zone 6: SkiErg

Zone 7: Sled Push YGIG

Zone 8: SkiErg

Zone 9: Sled Pull YGIG

Zone 10:
1) DB Thruster x 10
2) Band High Pull x 10
3) WB x 10
4) Pushup x 10

Barbell Curl 21s: 3 x 7 @1/4 ROM + 7@1/2 ROM + 7 @Full ROM. Rest 90s.
+
World's Greatest Stretch x 20s each pose

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

then
3 sets of
1:00 ski or row
5 inch worm with push up straight to strict/jump pull up
12 alt leg v-ups
12 ring row
:30 HS HOLD

then workout prep
5-10 ghd sit ups
1 legless or normal rope climb
3-4 Deficit HSPU

3 Rounds:
2 Minutes (26 Strokes Per Minute)
2 Minutes (28 Strokes Per Minute)
2 Minutes (30 Strokes Per Minute)
1 Minute (32 Strokes Per Minute)

Rest 4 Minutes Between Rounds.

RestDay