Weightlifting
Snatch - (40kgx3x2, 50kgx2x3, 60kgx1x3)
3x1 Power Clean + 5 Front Squats (75kg - 80kg - 85kg)
3x5 Single-Leg Hip Thrusts + 5 Dumbbell Rollouts

20m max: 4532 meters

5 rounds for quality
10/10 DB row
7/7 kb bottom up press
5-10 ring dip

Soutelua/hiihtoa 20minuttia

Tabata Squat
Max reps of Muscle-ups in 4 minutes (modified to max pullups)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

12x45=540

500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups

I did jumping pull ups.

75 min

1.Strength
A. Back squat
6 sets, go E2MOM for 12 min:
6*4*70 kg

B1. Hip thrust
4*10*60 kg
B2. Quads machine
4*10*27.5 kg

C1. Back rack walking lunge, 16 steps, 8/side
4*40 kg
C2. Hamstring machine
4*8*7.5 kg

2.5 min AB + mob.

150 kg

500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups

I did jumping pull ups.

First attempt to max dead lift

weights in kg.