For time:
Run 800m
5 rounds:
5 pull-up
10 push-up
15 squat
5 power clean (60/40kg)
Run 800m

Takakyykky 1RM

For as long as possible

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

6 rounds
1 min work , 30s rest
every other minute AMMAP 10m sprint and every other minute 1min ME Double unders

3x600m run
3min rest
then:
4 rounds for time:
12 DBTH (25/15lb)
20 Kb Swings (24/16kg)

6*12 kappaletta

"Annie"
50-40-30-20-10
DU
Abmat Sit-Ups

5 min EMOM
6 Jumping push ups and knees to chest jumps

3 rounds for time:
30 wall ball (20 pounds)
30 sumo deadlift high pull (35 kg)
30 box jump (50cm)
30 push press (35 cm)
30 cal row
30 push up
10 bodyweight back squat (85kg)

Hip external rotation (adductors) : squat against the wall, back on the floor, open up your hips with the help of your elbows 2min

Overhead position (thoracic spine extension): lying on your back, foamroller under troracic spine, lock your arms overhead with taking a grip from a barbell and keeping your hips of the floor. Then strart lowering your hips towards the floor, opening up your ripcage 2min

Shoulder internal rotation: take a grip from a resistance band thats locked into a pullupbar. Turn away from the band and bend your elbow behind your back (as in a strech where you're trying to get your fingers touching behind your back) Let the band pull your hand up and back.