3 rounds for quality, 15-20 reps each:
- Sidelying External Rotations
- Sidelying Flexion
- Sidelying Horizontal Abduction
- DB Lateral Raise
- Prone Swimmers

Active Recovery Session
Full Body Warm Up Mobilty
then

3 rounds
10 reverse snow angels
10/10 external DB rotations
10/10 bulgarian split squat (bodyweight)
1000m light pace row
after full round take some water and go for next round

then

3 rounds
10 banded pass throughs
3-4 wall walks
10-20 scapula rolls on pull up bar (pyöritä eteen/taaksepäin)
5+5m front rack duck walk with light kettlebell
40/32 calories air bike
after full round take some water and go for next round

Relax for few minutes and do some deep breathing during streching or just sitting around.

Build to Heavy Double 

For time

30 DB Thruster 2x 22,5kg/15kg
30 DB snatch 2x 22,5kg/15kg

Every starting minute 1 rope climb
After that
75cal Echobike

TC.20min

2-3rounds:

6+6 windmill
12 banded pull apart
16 wall squat

Deadlift 4 x 1
90% 1 RM

Deadlift 4 x 2
80 % 1RM

Every 10 minutes x 4 sets:
800 m run or 65/50 cal row
20 single KB swing snatches
20 single KB clean and jerks
20 sit ups