Deadlift, bar facing burpee, wallball
21-15-9

row 500m then
Emom 12 (40/20s)
1: SU - värään suuntan
2: 4-8 strict chest to bar
3: 8-12kg KB press (KB on väärin päin)
4: sisäkierto kuminauhalla

Emom 45
(RPE6; zon 2-3 )
1) 3x Power Clean @60/40
2) 5 push up
3) 8 air squat
4+5) row/ski erg/bicke erg

30min emom:
1) 3 ring mu
2) 2 rope climb

5x6 /3min
65-80%

AMRAP 15
Teams of two

30 cal erg
40 DB squat
30 cal erg
40 DB hang C&J
30 cal erg
40 DB box step over
30 cal erg
40 one arm devil's press

2 rounds for time

21 bench press @60kg
3 rope climbs
15 bench press @70kg
2 rope climbs
9 bench press @80kg
1 rope climb

For time whit partner.

100 Box over burbee
60 C2B
120 Hspu
180 T2b
100 Box over burbee

5 Rounds for Time:
15 DB Bent-Over Row
200m Run
9 DB Thrusters

Deadlift 6 RM, then 2x4 @ same weight

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
20s Hollow Hold + 10 Shoulder Taps + 5 Burpees
2 Min Laying Front Rack Stretch

Then...

1 Min Barbell OH Hold
1 Min Wall Sit