3 rounds for quality:

30+30s standing hip flexor knee raises with band
30+30s glute medius side plank raise
30s rower pike ups

5 Sets of :

Hang Power Clean + Power Clean + 2 x Push Jerks @ 65 - 70%

3 Sets:

3-5 No Jump Legless Rope Climbs

No longer than 30s Rest between Reps
* Rest 2 minutes between sets.

Lepoja

3 - 5 rounds:

8 Shuttle Run
8 Ring Rows
8 DB Seated Press ( each )
8 Sit Ups
8 Light Kettlebell Swing

A) Build up heavy 4´s
B) 3 x 4 reps @85% from heavy 4`s

Go every 2:30

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

15min time gap

Men: 43kg
Women: 29kg

Disclaimer:
Workout movements are scaled version and the weights are RX.

For 60 Mins
1000/800m Row Or Ski / 2000/1600m Bike
100 Rope Jumps
15 x (7.5+7.5) Shuttle Runs
30 Light Kb Swings
10+10 One arm ring Rows
3 Wall walks
*Easy 4-5/10 rpe

Tänään ei ohjattua, pelkkä PK

30-60min PK

300m hölkkä

300m soutu

100 naruhyppyä

30s roikunta

30s + 30s kylkilankku

30s kyykky

30s ABH

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(30)
WRK 4:00 REST 1:00 x6
10 reverse lunge with bicep curl
30 jump rope/heavy jump rope
10 db/kb upright row/ring row/pull ups
30 alternating sit ups
10-10m shuttle runs
Shuttle run-set up two cones or mark two lines 10m apart. Run and touch down at each line. Each touch counts as a rep.

Finisher
50 bicycles
1:00 quad stretch