5 rounds for consistency:
30/24 cal row
15 box jumps overs
12 burpees
15 hang power clean (30/20 kg)
12 push jerks (30/20 kg)
2 min rest

Conditioning
6x Every 2 min
20 Row Calories
15 Toes-to-bars, + 7 KBS 32/24kg
max rep Burpee Pull-ups, 1 min
Rest 2 min

AMRAP in 10 mins of:
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
5 Squat to ham
5/5 Single Leg Glute Bridges
10 RNT Overhead Squats, Light Resistance Band
5 Tall Muscle Snatches + 5 Power Snatches + 5 Behind The Neck Snatch Grip Push Presses, 20/15kg

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3 rounds, 5 mins each, for max reps of:
30 Wall Balls 9/6
25 Lateral Box Jump Overs, 24/20 in
20 Power cleans, 43/30kg
max reps in remaining time Bar Facing Burpees
Rest 2:30 in between
score is Bar Facing Burpees

2-3rounds: / max holds

A) chin over bar
B) GHD hip extension hold

rest 1min between holds / alternate

4 Rounds 40"sec ON / 20"sec OFF

Treenaaja

1) Row
2) KB swings
3) Wall walks

Kuntoilija

1) Row
2) KB Swings
3) Half way Wall walks

Try to keep same number of reps on each station every round.

4 Sets of:

5-10 A jumps
250m Run Every round faster

3'min Rest Between Sets

Then rest 3'min and:

1 Set of Max meters running in 1'min

3 RFT
7 Cal Ski
15 DL 50kg
30 Push-ups
15 DL
7 Cal Ski

Rest 2min between rounds

5min on - 1min off x6 With partner - both work the full time, alternate between a & b:

a) 10 weighted burpee box get over (60 / 50 & 24 / 16, vain yksi kuula)
- in the meanwhile easy-moderate bike erg / air bike

b) 80m (10x8m) double db farmer's carry - GO HEAVY!
- in the meanwhile easy-moderate row

1/4 + 1 Deadlift
A. Find today's heavy 5
B. 4x3 @90-100% of A. Go every 3min

One rep is lifting the barbell to right below the knee, returning it to the floor, followed by a regular deadlift. No touch and go.

21-15-9
Pull ups
Ring push ups