1. Snatch deadlift + tall snatch + snatch balance
   5 x 2+2+2 rest 90s

2. Snatch pull + low hang snatch
   6 x 1+2 rest 2min

3. Segmented snatch pull
   5 x 3 rest 2min

Work your way through an entire deck of cards including jokers as fast as possible.
Spades= Pullups
Hearts= Squats
Diamonds= Pushups
Clubs= Situps
Jokers= 5 Stair Runs

The face value of the card is the number of reps you perform of each exercise.

Face Cards= 10
Aces= 11

Shuffle your deck and start the fun!

Had to use the thin purple band for anything over 5 on the pull-ups.
other than that Rx

6-8sets:

2 power clean + 1 jerk FIND TECHNICAL HEAVY!!

Alternate B1/B2

B1. DB bench press – 4 x 6-10 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Barbell seal row – 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

EMOM 35

1 Minute : 12 Dumbbell Snatch 22,5/15kg
2 Minute : 8 Lateral Burpee Over Dumbbell
3 Minute : 12/10 Calories Bike
4 Minute : 0:30 Hanging on pull-up Bar
5 Minute : 8 Deadlift 100/70kg
6 Minute : 15 Wallball
7 Minute : Rest

2x2x[1+1+1]@barbell, 1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

2x2x[1+1]@barbell, 1+1@up to the maximum of the day, sn-%, rest btw sets 2min

Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
2 Sets
5 Pause Bench Press + 5 weighted Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 70/40%
Set 2: 80/60%
Set 3: 90/80%
Set 4: 73/50%
Set 5: 83/70%
Set 6: 93/90%

Metcon
3 sets
425/500m of rowing
rest 1 min
425/500m of ski erg
rest 2 min
24/30 calories of echo bike
rest 3 min
start first round with 5km/20min pr pace, and add speed every round a bit, target is to finish last round with 10 min pr pace.

Optional Accessory Work
2 sets
20-30 alt hand french tricep turn with 7.5-10kg/5-7.5kg dumbbells (10-15 per hand)
10-15 lu-raises with 2.5-5kg plates (controlled all the way down also)
10-15 barbell bicep curls (myötäotteella)
rest 3 min bwn set

Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

8 min/2 rounds of:
1 min erg
12.prone t shoulder rotations-> prone y shoulder rotations
5+5 scapular pull up+kip swing
5 hollow to hip extension