For time:

800-m row

66 kettlebell jerks

132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs

Etukyykky (70 kg): 4 x 4

6 rounds:

10 x thruster
10 vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kuminauhan kanssa)
5 x dippi laitteessa

Biking outside for 90 mins

Kuten sali

3 rds for time:

400m run
21 KB swing 24/16 kg
15 t2b
9 burpee pull-up

EMOM 12

1: 3 squat clean (@ 65-75 %)
2: 3-6 bMU

Focus on quality movement.

Each 3min with 200m run buy-in.
Choose five movements, one for each 3min.

1SET OF 2 REPS @70,80,85,90KG
POWER CLEAN 1SET OF 2 REPS @90,95,100KG CLEAN

3.5km row
2km run
200m swim open water
2km run

2 rounds:
20kettlebell Sumo deadlift high pull
20 douple unders
20 one arm over head lunges
20 du's
20 one arm snatches
20 du's
20 one arm clean and presses
20 du's
20 over shoulder medicine balls
20 du's

Then

50m Walking lunges
10 burpees + 10 sit ups
50m Walking lunges
10 push ups + 10 squats
50m burpee jumps
20 sit ups
50m bear crawl
20 pike push ups