5 sets of Bench Press
Set 1: 10 @60%
Set 2: 8 @70%
Set 3: 6 @75%
Set 4: 4 @80%
Set 5: 2 @90%
- Rest 2min btw sets

Warm Up
2 rounds
20/16 calories rowing (add speed)
6 burpee over rower (step up burpees and both legs same time style testing)
8/8 single leg RDL
8/8 single arm half kneeling press
16 controlled mountain climbers

Metcon
2 sets
21-15-9 reps
Calories rowing
12-9-6 reps
Burpee over rower
rest 5 min bwn sets (target 4-6 min)
masters 45+/scaled reps: 15-12-9 reps and 10-8-6 reps burpees.
women calories 17-12-7 on rower.

Strenght
Power Clean + Front Squat + Split Jerk 4x2+2+2 reps @1x50 1x55 and 2x60% of 1rm clean&jerk (sharp)
rest 1.5-2.5 min bwn sets
2 hang clean (polven päältä/alta) + Split Jerk 6-8x1+1+1reps@60-80%
rest 1.5-2.5 min bwn sets

Optional accessory Work
Sledge Push 3x20m, use moderate to -> mod/heavy load and strong pushing/fast walk.
rest 2-3 min bwn sets
2-3x10/10 upright row with db + 15-20 reverse flyes with light weights
2-3x8-12 weighted ghd hip extensions 10/15kg plate
rest as needed

OTM 10 min
Pull up 1 - 4 or ring pull up 1 - 4

*You can use extra weight

Etuheilautus 3x30

Yhden käden kulmasoutu 3x8-15 / käsi

Penkki 3x5 (40-50-60%), 70% x amrap

Vipunostot sivuille 5x20

Voimapyörä 3-5 sarjaa

Hauiskääntö myötäotteella 3x20

Warm Up
2 rounds
1.5 min cardio
5 inch worm + push ups
5-10 burpees
10+10 single arm kb swings
20 alt leg v-ups

Workout
2 sets
24/30 calories of rowing/ski/berg or 20/25 cal air bike
then

12-10-8 reps
Double DB Bench Press or Barbell Bench Press @mod heavy / 60-65% of 1rm
6-5-4 reps
Sandbag cleans @35-45/45-68kg or 12-10-8 Reps american kb swings
rest 1:1 and repeat / alt time with partner full round

First Complete the bike with mode/fast pace. Then 12 db bench, 6 sc
10 db bench, 5 sc and 8+4 reps. Rest same time it took and repeat.

Accessory Work
3 rounds
16-20 landmine twist @5/10kg extra weight on barbell
8-12 strict chin ups
20-30 deadbugs
rest 1-2 min

5 rounds:
14/12cal Row
12 WB 9/6kg
10m Walking Lunges DB 25/17,5kg
8 T2B
6 Alt. DB Hang Power Snatches 25/17,5kg
4 Burpee Box Jump Over 80/60cm
2 BMU

Scaled:
5 rounds:
14/12cal Row
12 WB 9/6kg
10m Walking Lunges DB 20/15kg
8 T2B
6 Alt. DB Hang Power Snatches 20/15kg
4 Burpee Box Jump Over 80/60cm
4 C2B / 8 Pull-ups

AMRAP 41 8:00 ON / 3:00 OFF

40 Box Step-Ups w/ Medball 20/14p
40 Russian twist w/ Medball 20/14p
40 Thrusters w/ Medball 20/14p
Row 500/450m
40 Push-Ups
40 Lunge Steps
40 Pike Hip Touch

Warm Up
2 rounds
1.5 min row or air bike
10/10 single leg hip bridges
10+10 single arm row
10+10 half kneeling press
8 wall squats
8 wall ball

Metcon
3-4 sets alt time with partner
16/20 calories of rowing or 12/16 calories air bike
8-12 wall ball shots @14/20lbs
go first 2 rounds mod/fast with cardio and last rounds fast cardio and unbroken set of wall balls afterwards.

Strenght
Back Squats 4x10+ optional 1x10 reps, build to heavy 10 rep set in 4 sets, then optional 1 last set at 2nd or 3rd weight set again.
every set counts, first "warm up sets also" you can test movement with barbell for sure but every set with extra weights count.

Accessory Work
Tabata of russian twits with plate (5/10kg) jalat ilmassa, jos tuntuma enemmän lonkankoukistajissa jalat maahan)

Bar MU practice

Amrap12
10x Power clean
20x bmu/c2b/pull up/ring row
30cal Bike (ilman penkkiä)

Rest 2min

Amrap12
10x D-ball to shoulder
20x Hspu/push up
30x Box jump

Parin kanssa IGYG