Warm Up
2 rounds
1.5 min cardio
20 banded side steps
10 banded hip bridges
10 banded air squats
then 2 rounds
7 "half" burpee + 7 gtoh with plate 10/15kg + 14 plate hops (burpee ainoastaan punnerruksen yläasentoon)
rest 30s bwn sets

Metcon
15-12-9 reps for time (time target 4-5 min)
Burpee
GTOH with plate 10-15/15-20kg
perform 30 plate hops after each round.

Strenght
Pause Front Squat 3x3 reps @40-60% of 1rm front squat
3 sec pause at bottom on each rep
rest 2 min bwn sets
Tempo Back Squat 3x3 reps@40-60% of 1rm back squat
take 3 seconds for lowering down each rep
rest 2 min bwn sets

Accessory Work
2 sets
12/12 bulgarian split squat
24 alt leg v-ups
rest as needed

4x4min AMRAP

A) 8/6cal echo bike, 8 Double Db thruster@22/15kg

B) row calories

2min rest between amraps

TARGET FIRST ROUND VK1, NOT TOO FAST, SECOND ROUND FASTER VK2+/HEAVY BREATHING

Deadlift
4x8 (2-3 reps in tank)

2rounds:

21cal row
15 ttb
9 burpee box jump over

rest 2min between sets

GO FAST, SECOND ROUND FASTER THAN FIRST

Back squat / E3MOM
12-10-8-6 ( 2-3reps in tank, not too heavy)

10 sets: E90s

4x 2 snatch pull + 1 power snatch (60-7%)
6x 3 power snatch (70-80%, drop&go!!)

Upper body strength
4x 10 push press
3x 3-10 pull up +1 set max reps pull up / scaled max reps banded
3x 3-10 ring dip + 1 set max reps ring dip / scaled max reps banded
3x 10+10 Db row

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min cardio machine (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 front squat
3 strict press
3 tall squat clean
3 split jerk (pause on catch)

Strenght
2 x 20m sledge push for speed @80-90% efffort, push a bit more on next round
rest 2-3 min bwn sets
2x10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Weightlifting
Emom 7
3 Hang Snatch (1-2x power ja 1-2x squat) @50-60% of 1rm
rest couple minutes and start prep for c&j
Emom 7
1 hang squat clean + 1 squat clean + 1 split jerk @50-60% of 1rm
Ota molempia nostoja ennen 3 sarjaa lämmittelyä

Warm up
5 min cardio machine, add speed each min.
then 2 sets
6+6 squat strech
6 inch worm
6+6 suitcase deadlifts
6+6 single arm swings
6+6 single arm thrusters

Strenght
Front Squat 3x5 and 2x3 reps @50-70%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3x3 and 2x2 reps @50-70%
rest 1.5-2.5 min bwn sets

Partner Metcon, you go i go.
2 sets
60 wall ball shots
60 american kb swings @24/16kg
rest 1:1 bwn sets (60 reps for both)
if doing alone then do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest
1:1 bwn sets. Should be moderate/little hard workout.

Accessory Work
3 sets
8/8 single leg RDL
8/8 single arm db row
24 weighted russian twist + 8-12 knee tucks
rest 1-2 min bwn sets

5 sets of 1 Clean Pull + 1 Clean
Set 1: @ 60% 1RM Clean & Jerk
Set 2: @ 65%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 80%
- Rest 2min btw sets