In 10 minutes:

Turkish Get Up
Build to a heavy set. Must be able to do weight with both arms,
so start with weakest arm every set.

135 min

Aamu:
1.Isometrinen jalkaprässi: maksimi
2.Kevennyshyppy ilman lisäpainoa ja lisäpainolla: 27.5 kg
3.Raaka rinnalleveto 1 RM / 62.5 kg
4.Pystypunnerrus istuen 1 RM / 35 kg
5.Takakyykky 1 RM / 100 kg

Iltapäivä:
6.VO2 -max testi polkupyöräergometrilla
Max HR: 199 bpm
VO2 max:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Work on loosening your shoulder joint.

4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each 20/10
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds
Post scores to comments.

For time

3 rounds
21 KB squat snatch (24/16kg)
400 m run
15 KB squat snatch
400 m run
9 KB squat snatch
400 m run

If you have mobility issues, work on light kettlebell and power snatch, try to work on mobility!

AMRAP 10 minutes of:

30 Double Unders
15 Air Squats
5 Pull Ups

3x10 boxihyppy

EMOM - 20 Minutes
1- 10 Landmine Rotations
2- 10 Pallov Press (ea)
3- 10 Bottoms Up KB Press (ea)
4- 10 Suitcase Deadlift (ea)

For Time :

▼ 800 m Run with Kettlebell ▼
▲ Cal Row ▲

Time Run - Cal Row = Final time