”Cook drill”
For 15min
Kb waiter carry max effort
Kb front rack carry max effort
Kb suitcase carry max effort
Switch arm
Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.

4 rounds
45 second work
15 second break
Flutter kicks
Side plank raises, left
Bicycle abs
Side plank raises, right
Mountain climber

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

Hyvää huomenta 10-6-4

4x600m ( rest 75s btw sets)
Rest 3min
4x400m ( rest 60s btw sets)
Rest 3min
4x300m ( rest 45s btw sets)
Rest 3min
4x200m ( rest 30s btw sets)

On each distance go its own moderate hard pace, dont crash!

Etukyykky
3x5 @ 72%
3x3 @ 76%

Warm up(10)
5x20m shuttle
10 plyo
10 active spiderman
10 pik-n-grass
10 lunges
10 walkouts
10 single leg deadlift
10 plank taps
10 walking heel grab
1:00 min bf stretch

Workout(12)
Amrap 12
8 air squats
8 db push press
8 floor ring dips
2 turkish get ups

Opt(12)
800m run/1000m row
5x3 dbl kb/db deadlift
5x5 hip ext
5x4 s/a kb front rack s/a kb oh lunge

Finisher
50 tucks
1:00 min bf stretch

AMRAP 5

10 box jump
5 strict toes to bar

Warm up EMOM 12 min, 40sec on/20sec off
-goblet squat
-shuttle run
-vertical lunges
-push ups

5x3min AMRAP
6 burpees
8 alternating single arm squat cleans
10 lateral over-and-back DB hops

Rest 1min between rounds

1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%