Strenght
4 sets
6-8 sumo deadlifts @55-65-75-85% of 1rm deadlift
rest 2-3 min bwn
4 sets
6-8 Single arm db row @ increase weight a bit for each round (means 2.5-5 kg )
rest 1-2 min bwn

Metcon
Every min for 32 minutes (8 rounds)
min 1 - Hang power cleans with 2 dumbbells x 6-8 reps @15/22.5kg's
min 2 - RIng Dips x 4-8 reps (use band for help)
min 3 - GHD sit ups / V-ups x 8-12 reps
min 4 -Bar Muscle Ups / Banded Bar Muscle Ups x 2-4 reps

15min amrap
12 Box over (jump or step)
9 V-up
6 Front Squat
(70% harkkapainosta)

find heavy 6

21-15-9
Cal row
Pistol squat / box step ups 24/30 inch

Time cap 6min

Rest 5min

21-15-9
Cal row
Push press 42,5/35 kg

Time cap 6min

Rest 5min

21-15-9
Cal row
Front squat 42,5/35 kg

Time cap 6min

Rest 5min

21-15-9
Cal row
Strict hspu (max 1 tyyny) / desific push ups (15-20kg lätkät ja rintakehä lattiaan)

Time cap 6min

Rest 5min

Metcon
2 sets
12-9-6 reps for time
burpee box jump overs @60cm
kb swings @24/32kg
rest 5 min bwn
These are fast / sprint style workouts. Unbroken sets and steady&fast pace on bbjo.
time target is sub 3 min cap 4 min. Score total time of both sets.

Strenght
Every 1 min 30s for 8 sets :
1 squat clean + 3 front squat (use about 75-77% of 1rm squat clean)
next rounds: 2 sc + 2 fs x 2 times/ 3sc + 1fs x 2 times / 4 sc x 2 rounds.

Every 1 min 30s for 8 sets :
4 weighted pull ups @moderate weight (not max heavy 6 reps, you should leave 2 reps in tank each set, feeling like that)
control movement also backwards. about 2.5-5kg more weight compared last week.
Bodyweight strict pull ups / chin ups are also fine!