10xswing, 10xsquat, 2x10xRDL ja 2x10xsplit squat

banded Deadlift 20-15-10-5 reps. Add weight for every set.

Total 100min
10 min DU practice
WU: 5min row, barbell warm-up
Strength: 1 squat clean + 5 push press x 4
WOD, Kuntotesti # 1: Yleinen lajitaito ja voima, aerobinen kunto
3x3 rounds, 3min recovery after each round, 6min recovery after each set, time cap 60min

50 DU
15 thruster 20kg
15 pull-ups
3 rounds
15 box jump 20"
15 T2B
15 burpee to 15cm target
3 rounds
450m run
25 KB swing 16kg
50 DU

Result: 2 sets + 5 min recovery > left to do 1min recovery, last set
500m row

Total 75min
Hard Routine -kurssin 3. kerta
Loikkia ja mäki-intervalli Laajavuoressa
WU: running
Loikat 3x3 vuoroloikka eteenpäin, vuoroloikka ylöspäin, luisteluloikka
Nousu laskettelurinteen päälle hissikuilua pitkin x 5
Tavoitesykkeet 150-160, 160-170, 170-180, 175-185, max.
Nousujen ajat, keski- ja maksimisykkeet:
1. 5.45, 156, 165
2. 5.50, 160, 173
3. 5.30, 164, 176

There is no description for this WOD as it is stat.

5 rounds

400 mt run
12 dead lift bodyweight
21 box jumps

Power Clean 4x3

No tng, but dont let go from barbell. Technically good reps.

Regional Team event 7.

Row 500m and 127 Double Unders (one person double unders while one rows, you swap when both are complete)
50 Deadlifts 125/85kg Alternating between partners every 5 reps with partner holding bar at waist
50 TTB Alternating every 5 reps with partner hanging from bar
The team event is done in a progression format with Male and Female partnerships, we will be doing 1 round for time in partnerships (1 Male and 1 Female).

Ankles & Glutes Series Perform:

3 Rounds of B1) + B2) + B3) + B4)
B1) Calves roll out
Grab a roller and spend about 2-3 minutes per leg rolling out your calves. Create gentle pressure on the spots that are a bit tighter before moving on to the next tight area. Demo Video:

B2) Banded ankle mobilisation
Place a strong (purple or green) band on the bottom of the rack and place the other end of the band around your ankle. Stretch out the band as much as you can, place the front part of your foot onto a 15lbs plate and push your knee forward in 3 different directions with a 2sec pause in the push (forward and slightly inward, forward and forward and slightly outward). 15 reps / ankle
Demo Video:

B3) Pigeon stretch on a box
Place your right leg on the box, keep your back as straight as possible and reach with your left hand over your right knee x10reps, then reach in front of you 10reps, then reach with your right hand to your left side 10reps. Same procedure with the other leg. 10 reps / direction/ 3 directions
Demo Video:

B4) Banded KB Goblet Squats
Double the Band around your knees, place your feet in a stance that you fell a bit of pressure on the band. When squatting, press your knees into the band in order to feel your gluten activate. 10 reps at Tempo: 3110 Demo Video:

I did a couplet of 5 hang power cleans followed by 50' walking lunges with weight overhead. I didn't really do it for time, but just kept a good pace and trying to lift properly and get back onto the walking lunges ASAP after the HPCs.
Hang Power Clean: bar, 75, 95, 115, 135 x 4 (or 5?)
Walking Lunges with weight OHD: 25, 35, 45 x 5
This probably took me about 16:00 maybe a little more.. I think I did 5 rounds with 45 & 135, but not positive.