No sessions today, take the day off.
Of course some walking outdoors is something you should do but
nothing real workout.
Some mobility if necessary. Relax, I prefer go out and get some air. if want to for some ski or hockey playing then do it!

Cool down:
2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

Warm up
10+10 shoulder rolls forward/backwards
10+10 arm circles forward/backwards
10-15 scap pull ups
10-15 kip to swings

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

ROW
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

then 2 rounds of
50 single unders
5 inch worm with push up straight to strict pull
10+10 step back lunges (light db's on farmer hold)

EMOM 10
1/ 12-15 Box jump over
2/ 12-15 USA KB Swing @24/16kg

0-6
4 rounds of:
7 Thurster @45/35kg
7 Bar facing Burpee

6-7 REST

7-13
30 cal Row
20 OHS @45/35kg
12 C2B

13-14 REST

14- 20
4 rounds of:
7 Thurster
7 Bar facing Burpee

20-21 REST

21- 27'
30 cal Row
20 OHS
12 C2B

Strength (load)

Back squats, 5 sets of 8 @ RPE 8
Lift every 3:00

Halting Clean Pull 5x3
- 1s pause irroitus maasta, 1s pause polvien alapuolella ja 1s pause polvien yläpuolella.
- samat pauset alas mennessä.

2 rounds, 40sec on/20sec off
Floor thruster + push up
Side plank + open
Hollow slides
Jalan + lantion nosto
V-up

Front Feet Elevated Lunges

4 x 5 - 8, boot feet

Go Every 3:00

8x 2min on/2min off
- alternate between A & B

A)
12-15/9-12 cal ski/row/bike/airbike/150m air runner/viivajuoksu
10-15 thrusters
Max reps TTB

B)
12-15/9-12cal ski/row/bike/airbike/150m air runner/viivajuoksu
10-15 sumo DL high pull
Max reps box jump