This is for total reps.

10 Min Row/Ski Cals
2 Min Rest
10 Min DB Snatch
2 Min Rest
10 Min Burpee
So work 30 on then 30 rest, record total reps.

Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

4 rounds for time:

30 du
20 cal ergo
10 weighted box over (double dumbbel)
20 russian twist

AMRAP 12
1,2,...,99 of
Hang squat clean 40 kg
Bar over burpee

A: 8min emom
3 explosive sled push or 3 clapping push ups
Alternate every min between movements
B: bench press 3x4
C1: strict pull ups 3xMax
C2: double kb press 3x10
D: 5rounds
E90S
18m prowler push
Amrap push ups
E1: triceps extensions 3x15
E2: DB wrist dorsal flexions

Sumomave 4x5
Sumohypyt tangolla 3s pito alhaalla 4x5
(Matalalle boksille?)

Sivupotkut kiekolla 4x5
Negatiivinen jalannosto kyljellään 4x5
(Kaveri painaa jalkaa alas)

Sivukyykky 3sek pito alhaalla 4x5
Pingviinikävely tanko niskassa 4x10-20m

Easy Row for 5minutes
Some Active Spiderman stretches etc

3 Rounds
1. Rope Climb
2. Handstand 30s.
3. 10 Air Squats
4. 10 Alternating V-ups or Situps

Power
Clean Complex, build to hevyish weight
3 Clean Deadlift + 2 Hang Power Clean + 1 Front Squat

Strength
Back Squat
5x3

Extra
3 Rounds For Quality
30m KB Front Rack Carry
5+5 Single Leg Deadlift

EMOM 18

1 minute : 4 Ring MU (4Bar mu)
2 minute : 8 KB Swing 32/24kg + max reps HSPU
3 minute : rest

E5MOM x 3

21/15 Calorie Erg Bike
15 Toes to Bar
9 Dumbbell Burpee Box Step Over @ 2x22.5kg

3 min
Buy in 12 kb snatch 16 kg
Max box over burpees

Rest 90 s

2:30 min
Buy in 10 kb snatch 16 kg
Max du

Rest 60 s

2 min
Buy in 10 kb snatch 16 kg
Max burpees