Lämppä 2 rds:

30 sec high knees running in place
10 crab extension (sormet taaksepäin)
10 shoulder rotation (5/ suunta)
10 tempo pause Airsquats (3 sec down, 3 sec pause at the bottom)
30 sec straight arm plank

A.) 4 sets
Single arm "ovenkarmi "row 10/side
Couch/chair dips 10 reps
Side plank 20-30 sec / side
rest 1 min

B.) 5 rds for time:

5 rds for time
30 Jumping jacks
30 AirSquats
3 wall climbs

TC: 12 min

-scale the reps if needed.