Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
10+10 upright row
10+10 single arm db press
10 scap pull ups
10 kip to swings
10 goblet hold kb thrusters

Warm Up
30-40 band pull aparts
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 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

Lepoa / huoltoa

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
5 min bike or row , perform 10 air squat every min. total 5 times.
then
2 rounds with barbell
5 clean deadlifts
5 hang muscle cleans
5 front squats
5 strict press
5 sots press
then some front rack and squat mobility if needed 5-10 minutes and start lifting

OH squat 3 RM

100 Back squats with bodyweight
* When break, do 30-60s min Plank hold

Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

Deadlift 2 RM, then sets @ 90, 80, 70 % (choose reps)

"Open 21.3 & 21.4"
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
- Time cap: 15 minutes

Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
- Time cap: 7 minutes

Back squat 1 RM, then sets @ 80, 60, 40 % (choose reps)