Työntö veto, varpat ulkona, 6x3x100% (?) työntö maximistä

HS practise, then

21-15-9 FT, cap 15 min

HSPU
Front squat 60/40 kg
Bar-over-burpees

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Slow kick-up, legs split
Slow kick-up, legs tog
Balancing against the wall, back facing, side facing

8:30-9:30am

Laji 5

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

102/70kg

Rest 5 min.

Laji 4

For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Time cap: None
Tiebreak: None

Rest 5 min.

Laji 3

For time:
50 synchronized wall-ball shots
30 cleans, 61/43 kg
50 synchronized wall-ball shots
20 cleans, 83/61kg
50 synchronized wall-ball shots
10 cleans, 102/70kg

Men throw a 20-lb. ball to 10-ft. target

Time cap: 12 minutes

Part 1
6- 200 m sprints
1 minute rest between each sprint
*score is total time including rest time, post this score

Part 2 - with partner
3000 m Row for TIME
Partner A rows while Partner B completes 12 burpees. Switch every 250 meters.
Scale burpee reps to # reps that you can complete every round, as partner B should be ready for rower when partner A is done with 250 m. Try to work on perfecting your rowing technique.
*score is for time ( you can post this in comments)
* if needed form teams of 3, switch every 150 m, Partner B 8 burpees, and Partner C to complete 10 slam balls.

800 DU (1200singlee)
100 Burbee over bar
100 Power clean 135/95
150 WB 20/14
100 HSPU (150punnerrusta)
200kcal Row
100 Front Squat 135/95
150 Swing 24/16
100 shoulder to OH 135/95
10 Rope Climb

Parin kanssa I go, you go
60min time cap

Skill practise: upside down

Cartwheels (2 or 1 arms)
Parkour roll / ukemi
Headstands
Handstands
Handstand walk

Maastaveto 4x4x80%
Pukkiveto 3x3-5 (noin säärestä, vähintään polven alta)
Hyvää Huomenta TAI Suorinjaloin mave 5x5
SotilasPenkki 4x8 (kevyt)

Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

10 min amrap

8 strict HSPU
12 Power Snatch 40 kg
16 Pistol squat alt.

6 min rest

10 min amrap

1-2-3-4... Power Clean 85kg
1-2-3-4.... Push Jerk 85kg
12/9 cal Row/Bike

6 min rest

10 min amrap

150 m run
12 KB snatch (6+6) 32kg
1 legless Rope climb