Back squat w/pause

Every 3 min for 18 min
3reps w/3 sec pause at the bottom of the squat
Add weight every round if form is on point

Then:
6 min, 2 rounds
suitcase lunge 30 sec L
suitcase lunge 30 sec R
front rack lunge 30 sec L
front rack lunge 30 sec R
overhead lunge 30 sec L
overhead lunge 30 sec R

RX 20/12.5 kg DB or 20/12 kg KB

Note: ota vaihtopylly mukaan

3 reps
Tempo front squat @50% of 1 RM
3 sec down, 3 sec pause at the bottom

superset
6-12 strict chin ups
6-12 DB or KB snatch alt . hand (heavier weight than usually)
Try to push harder on next round.
rest 2-2,5 min.

EMOM for 12 mins
Odd min 3 x HSPU
Even min 3 x Strict Pull Up

For Quality:

21-15-9

Non alternating reverse lunge steps (2x KB/DB front rack /side V2 (21 each leg)
Strict t2b
Strict press (from the floor) V2

-Rest as needed between the movements but try to complete it as fast as possible which can be done with good quality.

20min EMOM:
8 Thruster (30/20kg) and 5-8 Burpee

This is a 20min EMOM and both movements are on the same minute. Thrusters must be unbroken and you should have at least 15sec to rest on the minute. Scale if needed.

2 Mins on : 3 Mins off (30 Mins 6 intervals)
A. 30 Wall Balls
6 Ring MU (scale reps down or Bar or C2B)
Max Burpees

B. Row 20/15 Cal
12 KB or DB snatches 24/16kg
Max Burpees

Post total Burpees and break down in comments

15min alkavalla min

1.​6-12 varpaat tankoon
2.​10-14 kahvakuula tempaus
3.​20 maljakyykky

4 rounds for quality

L1:
10 push-ups
5 wall climbs
50 sec press with stick (alternating front and behind the neck)

L2:
5 Strict HSPU
10 m HS walk
50 sec press with stick
(alternating front and behind the neck)

TC: 12 minutes

1) row, assault, ski..
2) AMRAP rope climb
3) rest