1) Rope Climb
2) Rower Pike-Up
3) Wall facing Shoulder Taps
4) 10m KB/DB Walking Lunge (anyhow)

3 rounds

10 bird dogs ( jane fonda )
10 Thoragic extension on a foamroller
2 min easy on assaultbike
400 m run / walk

Power Clean + Squat Jerk

6-9 sets, rest as needed

RPE 3

6-8 x 1. kasvata painoa.

EMOM 12:
1: :30s pull ups
2: :30s double unders
3: :30s HSPU
4: :30s DB/KB snatches

2- position Hang Squat Snatch (above/below the knee)

Find 1RM in 20min

RPE 5

Hang snatch
Every 3 min, perform
3 - 3 - 2 - 2 - 2 hang snatch (tng)

So total is 5 sets. Add weight every round if form is on point. It's a squat snatch but beginner can do power snatch + overhead squat

3 sets, rest as needed

4-7 Squat Jump @20-30% of Squat 1RM (or empty barbell)

Tabata, alternating
Plate ground to OH 20/15kg
DU

rest 1 min

Tabata
Alternating DB/KB snatch
DU

10min AMRAP of your choice. Go by feel. Use odd objects if you have some (tyre flip, yoke, slam ball…)