5+5 Windmill
30 KB swing
Hill Sprint

4 rounds:
8+8 KB clean press
5+5 airplanes

1 min wall sit
20+20 side bend
3+3 one hand over head squats

5 T2B
20m walking lunges (25lb)
10 wall Ball (10lb)
15 cal row

For time:
1500m run
100 sit-up
80 air squat
60 push-up

Amrap 12 min
Every minute 3x wallball

1-2 rope climb
3-4 wall climb
5-6 T2B/R
7-8 Ring row
20 DU/ 20 s dip hold

Pause deadlift 2x10

10 min AMRAP:

3 clean&jerk 60kg
6 lunges 60kg
12 cal ergo

50 wallball
50 boxihyppy
50 etuheilautus
50 kpl askelkyykky kävely lisäpainolla
50 Pushpress tangolla
100 sit ups
50 kyykky lisapainolla tai ilman
50 hyppyleukaa
50 tuplanaru hyppy
50 cal erg

A,
Complete as many rounds as possible in 15 mins of:
10 Burpee Pull-ups
20 Single Leg Crossbody Toes-to-bars
10x 1 Burpee + 3 Air Squats
40 Double Unders

Goal: 3+ rounds

B,
3 rounds for quality of:
L Lateral Sled Drag, pick load 15m
8 L/8 R Band Mount Single Leg Glute Bridges
R Lateral Sled Drag, pick load 15m
8 L/8 R Single Arm Kettlebell Cleans, pick load
Bird Dog, L 30 secs/R 30 secs

Athlete chooses the weight for the sled and kettlebell work.