3min General warm up
Then:
12min ajan
200m Erg
8/8 bottom up Kb press
10/10 Windmill Kb/Db
10m Lizzard
10-20s Hollow Hold

1min Wall Ball 9/6kg
1min Sumo Deadlift High Pull 35/25kg
1min Box Jump 50cm
1min Push Press 35/25kg
1min Row (calories)
1min Break

3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

1h walk outside. Use a weight west if possible.
HR 65-75%

2-pos. Clean and jerk (from hang and floor)
6x2+1r @ ~80%
Go every 90s.

Shoulder press 3x8

21 - 15 - 9
kb usa swing
box step up w/kb

3x 1min lankku
1min lepo

AMRAP 9

7 Hang Power Snatch + Overhead Squat 45/30kg
15 American Swing 24/16kg
8 One Leg TTB, alternating

Workout
5 min amrap
9 burpee pull ups / 9 burpee touch the bar + 9 ring row
15 ohs @30kg
rest 5 min
5 min amrap
7 burpee pull ups / 7 burpee touch the bar + 7 ring row
10 ohs @40kg
rest 5 min
5 min amrap
5 burpee pull ups / 5 burpee touch the bar + 5 ring row
5 ohs @50kg

rest 5 min after metcon and
(if you feel like its too rush to go for weightlifting part after metcon, dont go)
Metcon is the main practise for today.
OHS weight should be light enough to go unbroken always or max in 2 sets.
use front squat if you have some issues on shoulders or mobility.
Score is total reps done. (if you scale to burpee touch the bar + ring row its same amount reps what needs to be done on burpee pull up movement.

Emom 21 (7 rounds)
min 1 -Burpee box jumps overs x 6-8 reps @50/60cm
min 2 - c2b or normal pull ups x 8-12 reps
min 3 - Db snatches x 8-12 reps @20/30kg

shoulder press 5x5