3-4 rounds:

40sec of work/ 1:20 rest
hang power clean 60/40kg
air squat
db push press 45/35lbs
burpee pull up
rest

High Hang Power Clean + Hang Power Clean

Building 12 minutes Heavy Set OTD

7 x alkavalla 2 minuutilla
1 rinnalleveto riipusta + 1 rinnalleveto + 2 työntö

4-5 rounds
6-10 k2e
10 box jump over
20 db push press 45/35lbs

Tc 12min

16min alkavalla minuutilla

4min - 4-8 käsilläseisontapunnerrus
4min - 6-12 leuanveto
4min - 10-20 kp tempaus
4min - 30-40 tuplanaruhyppy

10-20 GHD Sit-Up,
Run 400m

EMOM9
1. 10 (5+5) KB deadbug
2. 30s plank KB drag through
3. 20+20s side plank hip lift

AMRAP 2 x 4

18 Wallball Shots 20/14p
Max Calories Bike Erg

Rest 2:00 btw sets.

Score: Total calories

45-50min Conditioning WORKOUT
5min Cardio on any machine (row, ski, ab, bike erg, sledge push)
30 DU or 1 min practising
20 Abmat sit-ups
15 (hand released) push ups
10 Box jump-overs
5 kipping pull ups / c2b pull ups / bar mu

Go easy pace and keep your heart rate low!! Something you can keep up the whole wod without crashing!
If you are not able to do strict pull ups (minimun: men 5 / women 3 reps), dont do kipping pull ups. Do 5 banded strict pull ups as an scaled version (tempo controlled). We dont want to do harm to your shoulders.

Back squat, by feel
5/4/3/2/1 reps, don't go to failure (last set 95-100 %)