3x3 min AMRAP:

• Bear complex (power clean + front squat + push press + back squat + push press). Use 2/3 of 1RM jerk.

Rest 3 minutes between rounds.

3 rounds:
Floor press, max reps
[2×32/24kg KB or DB]
Supine ring row, max reps

Rest 1 minute between
rounds.

2 rounds
1:30 cardio
5 inch worm
12-16 alt leg v-ups
10 banded hip bridges/good mornings
12-16 ring row
5-10 kip to swing

Test One round of Metcon movements and do 6-12 reps of each.

20 min of technique work
1 Power Clean+
1 Push Jerk+
1 Split Jerk+

4 rounds
Every 1:30/movement

10 Sitting DB Shoulder press
10 Nordic hamstring curl

6 x E2MOM 2 push press @80%

chipper:

50/40 cal row
40 kb swing 32/24 kg
30 ring push up/ push up
20 abmat sit up
10 c2b

Tc 9 min

4 rounds

8+8 double kb front rack walking lunge
- 90 sec rest
10 snatch grip barbell row 
- 90 sec rest

Pystypunnerrus 5,3,3,1,1

Nousevat painot, alakvalla 2 min.

10-9-8-…-1 double db power clean (pick weight)
3 km row
10-9-8-…-1 t2b
2 km row
10-9-8-…-1 box jump
1 km row

Time cap 40 min.

I do 10 reps, you do 10 reps, I do 9 reps, you do 9 reps...
Km`s you may split anyhow you want.