*split both side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2[1+1]@85%, jerk-%, rest btw sets 2min

2x3@barbell, 3@up to 85%, sn-%, rest btw sets 2min

Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

Tavoitteesi <- 2500m : 7 x 400m. Rest 1:00

Tavoitteesi 2500m -> : 9 x 400m Rest 1:00

Kierrosvauhti 0 - 5 sekuntia tavoitevauhdin päälle.

6 sets of 2 Front Squats:
Sets 1-2: @60%
Sets 3-4: @65%
Sets 5-6: @70%
- Rest as needed btw sets

Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict chin ups
16 hollow rocks
8 box jumps

Strenght supersets
Part 1
Bench Press 10+8+8+8 reps@60-70-75-80% of 1rm
perform 3-5 strict L-sit Chin Ups after BP
rest as needed bwn sets

Part 2
3-4 sets
8-12 double db incline bench press
perform 6-12 c2b pull ups or pull ups right after bench press
rest 2-3 min bwn set

Metcon
5-6 rounds
16/20 calories echo bike
16/20 calories ski erg
16/20 calories rowing
rest 2.5 minutes after full round
masters 45+ / scaled calories are 14/18.
Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

Optional Accessory Work
2-3 sets
30-50m sb on shoulder carry RIGHT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
straight to
5 sandbag squats (sb on shoulder) RIGHT
rest 20-30sec
30-50m sb on shoulder carry LEFT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
straight to
5 sandbag squats (sb on shoulder) LEFT
rest 2-3 min bwn set

*barbell in the clean rack position, start on the weaker foot

3+3@up to 50%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min

10 sets:
1 Power Clean + 1 Hang Power Clean @70-75% 1RM Power Clean
- Rest 1-2min btw sets

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min ski @very easy/easy + 2x6-8 toes to bars , rest 30-45s bwn set
Rounds 5-6:
2-3 min rowing @very easy/easy + 2x2-4 rmu/bmu/burpee c2b pull ups , rest 30-45s bwn set
Rounds 7-8:
2-3 min ski @very easy/easy + 2x30-50m sandbag bear hug carrying, rest 30-45s bwn set

AMRAP 10, With partner

Row 150/130m
7 Deadlift 70/50kg

IGYG

30/24 cal pyörä
100 tuplanaruhyppy
30 käsilläseisontapunnerrus
100 tuplanaruhyppy
30/24 cal pyörä

Alkavalla minuutilla 6 kp tempaus

Aikaraja 20min