Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
4x1 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 front squat @light to moderate
4x1 squat clean + 1 hang squat clean @moderate to mod/heavyish
rest 1.5-2 min bwn sets

Metcon
3 rounds for time
24/20 calories of row, run, berg, ski OR 20/15 cal air bike
10 deadlifts @moderate weight max 50% of 1rm (split in 2 sets)
10 bar over burpees
time target 10-12 minutes, time cap 15 minutes.

40-30-20 reps for time:
- DB Hang Snatches 22,5/15kg
- Pull-ups
- WB 9/6kg
- T2B

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

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sn-%, rest btw sets 2-3min

4 sets:
3 Clean Deadlifts @120-130% 1RM Clean
- Rest 2min btw sets

EMOM 9 ( AMRAP ) Work 0:40/Rest 0:20

1 Minute : Deadlift 60/40kg
2 Minute : Sit-Ups
3 Minute : Air Squats

45min laadukkaasti

4min Kone
6m Mittarimato
Olkapäät kumpparilla 6-8×:
Ulkokierto
Sisäkierto
Facepull
Vipu sivuille
5+5 Sivukyykky pohjassa
5+5 Yhden jalan mave
6+6 Vatsakierto

8min for quality:
1min erg
8 banded pass over
8+8 DB reverse grip press
6+6 1-arm ring row
8 scapular pull up

Skill 12min
BMU / RMU / Ring Dip / HSW

YGIG 20min laadukkaasti

X Tuplia/Sinkkuja
6-12m HSW/ 1-2 WW

-Ennen jumppaa kokeillaan sopiva määrä tupliin, joka menisi helposti joka kierros
-Toinen tekee kokonaisen kierroksen ja sitten vaihto

4 rounds, 2 mins each, for max reps of:
50 Double Unders / 75 single under
10 Kettlebell Thrusters, 2x24/16 kg
max reps in remaining time Machine Calories
Rest 2 mins