Front squat, four sets, triples and doubles.

Warm Up
3 rounds
1 min air bike
10 db front raises
10 box jumps (sharp)
20 shoulder taps

Strenght
Push Jerks 5-4-3-2-2-3 reps@68-75-81-88-68% of 1rm push jerk
Bench Press 8+6+4 and 2-3sets x2reps @63-70-77-85% of 1rm
rest 2-3 min bwn sets

Metcon
For Time
30-25-20-15 cal air bike (women cal 25-20-15-10)
8-7-6-5 reps squat clean @40/60kg
40-40-40-40 reps of double unders (or 45s max du's)
time target 11-14 minutes.

Accessory Work
3-4 sets 6-8 strict ring dips+ 12-15 light weight barbell curls (fast up)
rest as needed
3-4x15 reverse hyper @light/mod weight or good mornings with light/mod weights
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

4 x 3 Front squats / 6 Back squats

E75s x12:
Clean pull + squat clean + front squat

A1 L-sit pull up (RP8) 4/3/3
A1b L-sit pulse holds 8x2-4s
2 min rest

Warm Up
3 rounds
15/12 cal rowing
10+10 suitcase deadlifts
20 heel over db
10 goblet squats

Strenght (week 5)
Back Squat 8+6+4+4 reps
62-71-81-86% of 1rm
Front Squat 5+5+3+3 reps
70-80-85-90% of 1rm
rest 2.5-3.5 min bwn sets
Takakyykky tulis olla haastava mut ainakin 2 toistoa varastossa, etukyykyn
kaks vika sarjaa haastavia mut niin et toi 90% jättää vielä 1 varaa.

Metcon
3 sets
250/300m row @2km pr pace
directly to
600/700m row @5km pr pace +2-4 sec (pr pace jos 1.45 niin mee 1.47-1.49)
rest 2 min bwn sets

Accessory Work
3x10+10 curtsy lunge @12-16/16-24kg (goblet hold)
3x12 bent over row @30-40/50-70kg
3x15 abs crunch + 30 weighted ukraine twists
rest 1-2 min

Ekstratreeni
Emom 8
1 legless rope climb + 1 normal rope climb
or
10 rope climbs for time (with legs)

AMRAP 2 x 4

10 Box Jumps
10 Kettlebell Swing
10 Sit-ups

Rest 1 minute between AMRAP´S

Tempaus

6Min
1:00 Moderate pace erg
5 Plate Good morning + 5 Plate Thruster
3 Wall squat
1+1 Standing wall hug rotation

Then:
Handstand walk progression:
Hs hold+ käsien siirto levypainolle / Wall walk + käsien siirto levypainolle
Around the box Hs walk

Movement prep before workout:
3 High box jump
3 t2B/ t2r
6 Du
6 Abmat sit up