In 7 mins
12 KB burpee deadlift @24/16kg
24 Kipping Pull up
36 USA Swing
Remaining time max rep goblet squat!

Rest 2 mins

In 7 mins
12 KB squat clean @24/16kg
24 kipping HSPU / pike push up
36 USA Swing
Remaining time max rep KB burpee Deadlift!

Rest 2 mins

In 7 mins
12 Single arm KB thruster (6/6)@24/16kg
24 abmat sit up
36 Kb snatch
Remaining time max rep Goblet KB lunge!

Rest 2 mins

In 7 mins
12 Single arm Kb power clean & jerk @24/16kg
24 T2b
36 alt.shoulder taps in Hs hold
Remaining time max rep KB snatch!

Shoulder press 5 RM, then 3x3 @ same weight

Aikaa vastaan:

27-21-15-9

KP/KK Tempaus
Leuka

TC: 15min

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(30)
WRK 14:00 REST 2:00 WRK 14:00
200m run
14 dumbbell step ups
40 flutter kicks (two count)
200m run
14 dumbbell push press w/two sec descent
40 dumbbell lunges
choose weight for dumbbell movements

Finisher
50 knee tap crunch
1:00 samson

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)

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
On the 4:00 x4
10 db/sb/ hang squat clean
10m shuttle drops
10 push ups

Finisher
50 double crunch
1:00 samson stretch

100 Back squats with bodyweight
* When break, do 30-60s min Plank hold

Sumo good morning 3 x 15

Event 6
6 RFT
600 m run
30 m lunges with 15 kg DB
Time: 28.31
16.

Event 7
FT
21 - 15 - 9
Thruster 30 kg
Pull ups
35 - 40 - 45 m sprint
Time: 7.00 (6 reps l. last 45 m sprint)
28.

Total placement 27/40

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement