For time:

3 rounds:

12 cal row/ergo
3 power clean 70/45kg
3 front squat
3 push jerk

rest 3 min

3 rounds:

12 cal row/ergo
12 db lunges 2x25/16kg or barbell 50/32.5kg
12 toes to bar
12 hand release push-up

21-15-9:
Ohs 43/30 kg
T2B

Then

15-12-9:
Thrusters 43/30 kg
C2B

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

PWR(12)
3 tempo goblet squats 3-3-1-1, on the minute for 8 minutes. Use the heaviest kettlebell(s), dumbell(s), or sandbag that you have while maintaining good form.

WRK(24)
WRK 4:00 REST 2:00-RPT 4
8 single arm alternate db devil's press(change hands after each rep)
16 dumbbell hopovers
24 dumbbell sit ups
(choose weight)

Opt(6:00)
2x400m on the 3:00

Finisher
50 kneeling crunch
1:00 minute hamstring stretch

Sitting squat (on box) 7x5 e2mom 130kg

E1,5mom (lepoaika)
Romanian single leg squat. 5x5 (40kg-40-45-50-50)
High box jumps ( box plus 2 mustaa levyä plus 15kg)

4 Rounds
3min work
1min rest

20 HSPU
20 T2B
AMRAP Burbee pull up

Count only your burbee pull ups.

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

RCVR(30)
walk a couple miles, run, jog, bike

Finisher
15 side plank punch through per
1:00 pigeon stretch

Warm up
Pick a partner and share machine
3 rounds
10/8 cal bike or row
10 air squats
10 ring rows
10 passthroughs

Then do barbell warm up and warm up front squats, push press and clusters (no more than 8:00 for this)

WOD (with a partner)
Part A: 10 rounds
Partner 1: 1 round of Cindy*
Partner 2: 10/8 cal bike (15/12 cal row)
Switch when both are done
*time cap of 20:00 for this part

Part B:
@24:00 (split work however but must do in order)
80 front squats 115/75
60 shoulder to overhead
40 synchronized bar over burpees
20 clusters (switch partner after each rep)

*40:00 time cap

*cindy = 5 pull-ups, 10 push ups, 15 squats

Lämmittely, 3 krs:
5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 82-85%

Raakarinnalleveto polvelta + raakarive + työntö

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

7 x (1+1)x50-70%

160 kpl vatsoja

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(20)
WRK :40, Rest :40 each movement x5 rounds circuit style

hvy jump rope, jump rope, double unders
devil's press
10m shuttle run

Finisher
30 kneeling crunch
1:00 butterfly stretch

Find heavy of the Day in 15min
(RPE 5)