Warm up
3 rounds
5 burpees
10 tempo air squats (2x2x)
5 tempo hr push ups (2x2x)
5+5 single leg hip bridge (pause 2 sec)
5 pike push ups (2x2x)

Then 2 rounds for static holds 15-25 sec each position
squat hold, top/low point of push up, split/lunge hold (R/L) and
superman hold

Workout
Tempo (2-3 sec down/up on ALL BackPack Movements)
rest 1-2 min between sets, 2-3 min bwn movements.

BackPack Squats 4x10-15 reps
BackPack Push ups 4x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x8-10 reps/side
Handstand Push ups or Pike Push ups 3x8-10 reps

Metcon
EMOM 14
Odd : American KB swings x 10-15 reps
Even : Burpees x 6-10 reps

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round
Video of workout movements below :

21-15-9 reps for time of :
deadlift @100/70kg (scale to 50-60% of 1rm)
hspu
pull ups

Cool down
3:00 bike or row
2:00 light jog
1:00 yleispyörittelyt

Every min for 15 minutes (3 rounds)
min 1 - Ring dip hold x 15-20 sec
min 2 - Chin over bar hold x 15-20 sec
min 3 - Wall climb hold x 15-25 sec
min 4 - Hip thrust hold x 15-25 sec
min 5 - rest

Shoulder press 5x5x70%

3 hang power cleans

Viikko 47 (kevennys, latailu viikko)
Treeni 1
Warm Up
2 rounds
40s easy/20s mod/10s fast cardio
10 scapula rolls
20 face pulls
10+10 upright row
20 cossack squats
2+2 kb tgu
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Strenght
Snatch 6x2 reps @60-70%
rest 1.5-2 min bwn sets, sharp and moderate heavy lifts!

Clean&Jerk 6x1 @60-70%
rest 1.5-2 min bwn sets, sharp and moderate heavy lifts!

Strict C2b / Chin Ups 3x3-5 reps @ sharp
rest 1.5-2 min bwn sets

Metcon
Tabata of Burpees / Squat Jumps (alt time 4 x both)

Weighted pull ups 5x5x40%

For time;
3-2-1
Rope Climbs
30-20-10
Hand Release Push-ups
20-20-20
Supinated Grip Inverted Rows

Rx+: Legless Rope Climbs
Timecap: 15 mins

Extra:
Ring Tricep Extensions: 3 x 6-8. Rest 60s

3 rounds for quality

20 s HS Hold

5+5 pistol squats

5 butterfly pull ups

1 rope climb