A) 3 sets for quality of:

Goblet lateral box step up x 6/6 reps (3 sec down)
Goblet hollow flutter kicks x 30 sec
Alternating bent over rows x 12 reps

B) 4 rounds of:
8 single arm thrusters R
16 alt leg V sit ups
8 single arm thrusters L
16 alt hand russian swing
rest 1 min between rounds

Rx: 24/16 kg

OH squat 2x12 reps

Penkki käsipainoilla 3x20
-kevyt

Plyo-pushups 5x5

Kapea penkki 3x5 (40-50-60%), 3x70%, 1x80%
-3s stopit

Vasarakääntö yhdellä kädellä 3x15 / käsi

Hauiskääntö tangolla 3x15

EMOM 12

Minute 1 : 24 Kettlebell Swing 24/16kg
Minute 2 : 0:50 Plank Hold
Minute 3 : Max time Deadhang
Minute 4 : 0:50 WallSit

Deadlift

5-5-5-3-3-3 Go Heavy

Send Off 3:00

Vk syke 140-155 watt 140-175

For time :

9-12-15-18-21

Box Step Ups 24"/20"
Calories Bike Erg

Plate Step-Ups

4 x 4

Front squat

4 x 4 @ 80-86% (aim for 2-3 RIR on the 1st set, 1-2 RIR on the remaining sets), rest 3 to 4-minutes between sets

3-4rounds:

30s wall sit
20 banded pull apart