40 min amrap:
50 cal ski or row
25+25 m single DB overhead walk (35/25 lb)
50 cal ski or row
50 single DB box step ups (35/25 lb)
50 cal ski or row
50 hand release push ups

Every 5 min x 8 sets (4 each):

A. 500/400 m row
25 KB swings 24/16 kg

B. 1000/800 m bike
8 pull ups
12 dual DB front squats
Alternate stations.

Bench press 6 RM, then 3x3 @ same weight

Every 3'min for 5 sets:
3 Weighted Pull-ups @ RPE 8

Then..

1 Set Max Reps @ 80%

Progresions
Pull-up / Banded Pull-up / Leg assisted Pull-up

Treenaaja

5 rounds for time of:
Run 800 meters
4 Rope Climb
40 Push-ups

Kuntoilija

5 rounds for time of:
Run 400 meters / Bike 1200 meters
4 Rope Climbs or 8 Declining
20 Push-ups

For time Tc 10'min

Treenaaja

3 Rounds ascending of:

60m - 80m - 100m Sprint assault runner
6 - 8 - 10 Box jump over
20 - 30 - 40 Double unders

Kuntoilija

3 Rounds ascending of:

60m - 80m - 100m Sprint assault runner
6 - 8 - 10 Box jump over / Step overs
20"s Double unders practice +
40 - 60 - 80 Single unders

WU: 12'min

100m Run

2 Rounds of:
2 Deadlifts
2 Power cleans
2 Hang power cleans

100m Row

Increasing weight each set / Can be started from Run or Row

4 sets building to challenging and Rest 2' between sets

1 Snatch grip DL + 1 Hang snatch pull + 1 Hang power snatch + 2 OHS

Rest 2'min Then...
4'min to find your heaviest rep of Power snatch

Every 3 min x 12 sets (4 each):
A. 30/25 cal row or bike
B. 30 KB goblet squats 20/16 kg
C. 10 DB push presses + 10 burpees + 10 T2B

EMOM x 12
1) Row x 50 s
2) wall squats x 10-15
3) yoga push ups x 6-8