2x 2+2 @kohtalainen
2x 1+2 @lisää hieman
2x 1+1 @raskahko

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(20)
WRK :20 REST :10 x8-each exercise-circuit through
hand release push ups
sit ups
squat jax
squats
mountain climbers

Finisher
:30 side plank
1:00 quad stretch

E90s x12:
3-2-1 - 3-2-1 - 3-2-1 - 3-2-1

Hang from above the knee.

Warm up
With Air Bike OR ROWER
3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

A,
Split Jerk 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - as many reps/distance as possible in 16 mins of:
Kettlebell Farmers Carry, 32/24kg, 4 mins
Burpee Pull-up, 4 mins
Kettlebell Front Rack Carry, 32/24kg, 4 mins
Hang Clean & Jerk, 84/57kg, 4 mins

Complete in teams of 2. Work together sharing the work any way they want to accumulate max reps or distance.

C,
For quality:
3x 12 Weighted Sit-ups, pick load
3x 12 L/12 R Teapots, pick load

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

6 rounds: 30s On / 30s Off

1) row
2) wallball
3) c2bike
4) DU

Banded deadlift 3x12 reps

Push press 12-10-8-6 reps

EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Flutter kicks
4) Rest