40 walking lunges
30 KB swings (16/24 kg)
20 KB goblet squats (16/24 kg)
10 single-DB devils presses (15/22.5 kg)
– Split work as desired.

Kulmasoutu 3*6

3x3 pystysoutu

1@MAX *work to a heavy single,
then do 1x2@85% of that max, fs-%, rest btw sets 3min

2x2x[1+1]@barbell, 1+1@MAX *work to a heavy single, then do 1+1@85% of that max, jerk-%, rest btw sets 2min

3sets:

100m shuttle run
20cal row
100m shuttle run
10 bmu / scale reps or --> c2b--> pull up

rest 2min between rounds

Warm Up
Band Pulls + Banded Hip Activation (mixed)
then 2 rounds
40/20/10s assault bike, add speed
5 sharp box jumps
5 strict hspu (controlled)
5 muscle snatch
5 thrusters

Strenght
Power Snatch
3x5reps@40-65% + 5x3reps@70%+75% and last 3sets @80-85% of 1rm power snatch
rest 1.5-2.5 min bwn sets
Bench Press
4 sets of 8 reps, just build to heavy 8 rep set and keep rest time pretty short.
rest 1.5-2.5 min bwn sets

Strenght&Conditioning
Every 2 min for 10 minutes (5 sets)
6-8 double db snatch from floor @rx dumbbells
straight to
Emom 10
3-4 devils press, on last minute full minute (target 7-10 reps)

Accessory Work
Every 5 min for 10 or 15 minutes (3 sets)
20 weighted cossack squats @5/10kg
10-15 push ups or double db bench press
:20-30 sec of knee tuck hold on rings

14min Amrap

30 Rope Jump
8 DB STOH / 6 HSPU 2x12kg/20kg
9/10cal Machine

3 STOH
Find 3 Rep Heavy of the Day

12min Time Cap

3x3@75%, fs-%, rest btw sets 3min