For 40 minutes at consistent pace:
50/40 cal bike / ski / row
15 front squats 30/20 kg
15 KB swings 24/16 kg
10 pull ups
60 s rest

3rft
40 kb swing 24kg
40 box jump
40 thruster 35kg
40 elevated push-up matala boxi
24.08

Mave 4-6×4-8
Good mornings 3x8-12

Leuanveto skaalattuna 3x3-10
Kulma/rengassoutu tai pystysoutu 3x8-12

Hauiskääntötabata
TAI
facepull tai banded pull aparts 3x max reps
TAI
core/hang

Front squat (first lift from the ground) 10-8-6-4 reps, then max reps @ 90 % of last weight

Long Run 90 minutes @ HR Zone 3 ( 4 )

Deadlift

3 x 8
3 x 6
3 x 4

Go every 2:30

For time :

21 Deadlift 60/40kg
30 Jump Over barbell
15 Deadlift 60/40kg
20 Burpees
9 Deadlift 60/40kg
10 Bar Over Burpees

3 rounds
1 min row
10 sit ups
5 push ups

---

30 Min AMRAP

50 TTB
15 Burpees to Target
25 DBL DB Box Step Overs
15 Burpees to Target
@22.5/15kg
@60/50cm

For Time

1k Row
40m HS Walk/ 6 open standard wall walk
60 DB Snatch
40 Box Jumps
60 Wall Balls
@22.5/15
@60/50cm
@9/6

Max 1 RM