35 minutes easy:

Row/ski/bike 5 minutes

5 Minutes of:
15 KB swing 24/16kg
30 DU´s
10 Push ups
2+2 TGU

1:00 Work / 0:30 Rest
For reps:
- Slam balls 13/9kg (30/20lbs)
- Burpees
- Box jumps 60/50cm
- Barbell bicep curls @40/28kg
- HS-hold (every 10sec = 1 rep)
- Strict pull-ups
- DU
Total of 2 rounds, 3min rest btw rounds.

5 Rounds:
10 Back squats @BW
10 Alt. DB Floor press (2=1)
Other arm holds straight. Go heavy.
Try to get unbroken sets
TC 20min

1min Row easy pace
1min Devils Press
1min Bike easy pase
1min Turkish Get up

In 15min:
Find your 3RM Deadlift from blocks.
Use plates to set up the barbell so that it rest just above the knee.

3-4 Rounds:
10 Pendlay rows
15 Hanging L-sit flutter kicks (2=1)
Rest 60-90s

Pystypunnerrus 5x8

Kapea penkki 3x3

Kohautukset kp 4x15-25

Voimapyörä 3-5 sarjaa

Hauberit 3-5 sarjaa vap.val.liikettä

Squat snatch+hang sq snatch daily max

"For Time:
800m row
50 Air Squats
40 KB Swings @24/16kg
30 T2B
20 Burpee Pull up

TC: 14 min."

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards