2-3 rounds:

10+10 DB row
15 bicep curl
40-60s plank

Front Squat + Back Squat

5 x ( 2 + 4 ) Building Heavy

Go Every 3:00

AMRAP 12:
10 Shuttle Runs 15m (7,5+7,5m)
2 Rope Climbs
5/5 SA DB Hang C&J @22,5/15kg

E90s x10:
3 hang squat snatch (below knee)

EMOM 10' min (5+5)

Treenaaja

A) 3 Bar Pull-overs
B) 8 + 8 DB Snatch
M 22,5kg / W 15kg

Kuntoilija

A) 3 Knees to Ring / Reverse skin the cat (Ring)
B) 6 + 6 DB Snatch
M 15kg / W 10kg

4 rounds For time:

Treenaaja
10 Lunges jump
30m Sprint

Rest 2'min

Kuntoilija
10 Lunges jump / Reverse lunges
20m Sprint

Rest 2'min

15' min AMRAP

Treenaaja

10 Push ups hands on a plate
15 Kettlebell swings 24/20kg
500m Row
10 T2B (Strict)

2'min rest

Kuntoilija

10-7 Push ups / Knees
15-12 Kettlebwll swings 12/8kg
400m Row
10-7 K2E / Leg raises

2'min rest

Every 3'min for 5 sets:
3 HSPU

Then..
1 Set Max reps unbroken (Deficit/ Strict/ Kipping / Pike)

Deficit/ Strict/ Kipping / Pike
+ Progresions

Running intervals 5 Sets of:

5-10 Push-ups
200m Run Every round faster

3'min Rest Between Sets

Then 1 Set of:

Max meters running in 1'min

10'min AMRAP

Treenaaja

5 Squat box jumps
10 Cal row
10"Sec Hanging L-hold (top / front / knees bend)
20 Alt One arm Kb swing 24/16kg

Kuntoilija

5 Squat box jumps / Steps ups
8 Cal row
10"Sec Bent Knee Hanging L-hold
16 Alt One arm Kb swing 20/12kg