Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
3 sets
Close Grip Incline Bench Press/bench press x 8reps @35-45% of 1rm bench press (3 sec alaslasku, 1 sec rinnalla ja ylös) (voit tehdä dumbbeleilla myös)
rest 1.5 min
Segmented snatch grip deadlifts x 6-8 reps @50-60% of 1rm snatch (use straps) (tempo 3 sec ylös välipysätyksillä, ylhäällä 1 sec ja 2-3 sek alaslasku)
rest 1.5 min

2 sets
Seated alternating arnold press 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (7.5-10/12.5-15kg db)
rest 1.5 min
Deficit Landmine Single Leg RDL (tanko +10kg levy päässä) x 8-10 reps per side
rest 1.5 min

Accessory Work
2 rounds for quality
20-30 sec of ring support hold
8-12 hr push ups
40-60 sec farmers walking @24/32kg's
12-16 alternating kb gorilla row
rest 2-3 min and repeat

Kyykky 3x1 (80-85-90%)

Pendlay Row 3x5x30-40%

Sjmv 2x6x50-60%

Maastaveto 3x1 (75-80-85%)

Sivutaivutus 3x15 / puoli

Takareidet kumpparilla 3x20 / puoli

Every 45 secs for 15 sets
1 Hang Squat Clean, 80% 1RM

Kyykky 3x1 (80-85-90%)

Pendlay Row 3x5x30-40%

Sjmv 2x6x50-60%

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min

6x4 Bench Press @75-80%
- Rest 2-3min btw sets

In 12:00
50 Wallballs @9/6kg
40 Barbell Bent over row @50/35kg
30 Machine cals
20 Front squat @50/35kg
Remaining time AMRAP: Wallballs

OPTIONAL COOLDOWN
2-3 sets for quality
20 banded pull through
10/10 pallof press
30"/30" pigeon stretch

3rounds:

90s ON/30s OFF
1) echo
2) walking lunge
3) kb farmer carry
4) burpee broad jump