Upper body strength
3x 5-10 strict pull up / scaled 10-15 seated pull up
3x10 Db bench press
2x 10 barbell row
2x 10 press

2-3reps in tank, rest 1-2mn between sets

Warm Up
2 rounds
2 min bike erg
10+10 suitcase deadlifts
10+10 single arm press
5 burpee pull ups
then movement prep and some mobility during prepping if necessary

Workout @80% effort
2 rounds
20/16 calories standing bike erg
15 deadlifts @30-40% of 1rm
10 kipping hspu
5 burpee ring or bar muscle ups / bar mu

rest 5 min

2 rounds
16/12 calories standing bike erg
12 deadlifts @40-50% of 1rm
8 deficit kipping hspu
4 burpee ring or bar muscle ups / bar mu

rest 5 min

2 rounds
12/9 calories standing bike erg
9 deadlifts @50-60% of 1rm
6 deficit kipping hspu
3 burpee ring or bar muscle ups / bar mu

Accessory Work
2-3 sets
10+10 landmine row @10-20kg
20 landmine twists @5-10kg
30s hollow hold kädet edessä
rest 1-2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

EMOM x 15
1) 12/10cal row
2) 6-12 ttb
3) 6 power snatch @60/40kg

scale rep scheme if needed, not all out

Back squat
6-5-5-6

3-4reps in tank, easy enough

4x3 snatch balance (3s pause bottom of squat)

9sets:
4x 2 snatch pull + 1 power snatch + hang squat snatch (50-60%)
5x 1 power snatch + 1 hang squat snatch (65-75%)

NOT TOO HEAVY / BE FAST !!!

3-4 rounds for quality:
10 Hollow Rocks
10 Banded Pallof Presses, L+R
10 Deadbugs (2=1)
10 Figure 4 Crunches, L+R
10 Tuck-ups To V-ups
- Rest 20sec btw movements, 1min btw rounds

Warm Up
3 rounds
1 min row or ski
3-5 inch worm + push ups
6-8 scapula rolls + 3-5 strict pull ups
6-8 box jumps
6-8 alt hand db power cleans

Strenght&Condtinioning
Bodyweight Lynne
10-9-8-7-6-5-4-3-2-1 reps
Strict Pull Up or Chin Up
Ring Push Ups / Push Up

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells + 8-12 skull crushers with barbell
rest 1.5-2 min bwn sets

Metcon
Every 4 min for 4-5 rounds (16-20mins)
10-15 toes to bars
8-10 burpee box jumps overs 50/60cm
4-6 sandbag cleans @35-45/45-68kg

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

Warm Up
Foam rolling and Activation drills/streches as you like
then
2 rounds
1 min easy + 30s moderate + 15s fast ski
1 min easy + 30s moderate + 15s fast air bike

Metcon
2-3 sets, go new set every 10 minutes
21-15-9 reps
Calories Ski
Calories Air Bike
Women Calories 17-12-7
Masters 45+ / Scaled men go women RX calories and Masters women/scaled go 14-10-6 calories
time target is under 7 minutes each time and it should come with moderate-mod/fast pace.

Weightlifting
3 sets 2x snatch drop + 2 pause ohs @35-50% of 1rm
3 sets 2x flat foot power snatch + 1 flat foot snatch @35-50%
3-5 sets 2 power snatch + 1 snatch @55-75%
then
3-5 sets 3 power cleans + 3 front squats + 3 push jerks, build in 40-80% of 1rm power clean&push jerk

Midbody work
2-3 sets
25/25m suitcase carrying + 20-30 weighted russian twits with 5-10kg plate
rest 1 -2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching