15min EMOM:

7/5 cal airbike + 5 burpee box over (facing the box)

These are on the same minute! You should have 10-15sec to rest on each minute. Keep a steady pace, but this can get pretty spicy in the end. We repeat this workout for 3 weeks with progression.
(note: scale the calories to match your fitness level and equipment. It differs to use Echo bike vs. Xebex)

AMRAP 7
3 C2B
3 thrusters 40/30
6+6, 9+9…

Back Squat 5x5 (stay over 85% if possible)

1. DB-snatch (12-18)
2. WallBall (12-18)
3. Burpee (8-12)

*Keep sustainable pace.

Snatch Grip Push press + Over Head squat

6 x (3+2)@50-60% (squat snatch 1RM)

Pull ups technique, kipping & butterfly

Work up to a heavy of
3xCleans + 3x Jerks

5 rounds for time
400 m run
10 x burpee + bumber clean and box over 20/15 kg

Note: boksin korkeus:
Miehet korkein asetus, naiset toiseksi korkein

Time cap 18 min

ParterWOD, "I Go, You Go":

Row/Xebex 120kcal,
100 HPC (40/30kg),
80 Front Squat,
60 Bar Over Burpee,
40 Power Clean,
20 Thruster

EMOM for 20 minutes.

Odd: 10 Front squats 70/50kg
Even: 10 KBS 32/24 kg