For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Overview: Warm-up -> TFW Voima 2 (Alakeho)-> Cool down
Note*
D(ecision) - A(ction) = 0 Nothing
D + A = .... amazing things!
WARM-UP
Jumping Jacks 10 x 3 rounds
Seal Jacks 10 x 3 rounds
Crossover Jumping Jacks x 3 rounds
Sprints, legs lifts x 2 rounds
Hip elevation (both legs, then singular leg lifts) 5 x count of 6
Side leg lifts 6 secs each leg x 5
Small stretches
TFW VOIMA 1
A1 Deadlift 5 x 5 (Warm-up bar, sets 1-5 Max total of 15kg weights + bar)
B1 Bulgarian squat 4 x 6E (weight: TRX body weight)
C1 Lunge walk 3 x 6E (8kg weight)
C2 SL RDL (Singular Russian Deadlift) 3 x 6E (8kg weight)
CORE
D1 Warrior Row 2 x 10
D2 Russian Twist 2 x 20
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

Pari WOD
2 kierrosta
Boxhyppy x 80
Wall ball x 80
Etuheilautus (ylös asti) x 80

Shoulder press 10x3 (3RM)

Rest 4-5 minutes after last set.

For Time:
1 km Run
40 Archer Pushup (20 x side)
100 Double Under
40 Knee To Elbow
100 Squat
40 Archer Pushup (20 x side)
1 Km Run

Ladder
4 - 20 Power Squat Clean @40/30kg
20 - 100 Double Under

10 Burpees 10 DB snatch 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
*List the weight of the DB used in the comments
Guys 40 lbs Girls 20 lbs

7min AMRAP:
* 10+10 kettlebell ground-to-overhead
* 50 DU

2-position clean and jerk 1-1-1-1

4min AMRAP:
3 Maastaveto (70% 3RM),
6 Punnerrus,
9 Kyykky,

-2min LEPO-

6min AMRAP:
9 Ylöstyöntö (40/25kg),
6 Varpaat Tankoon,
3 Tempausvala