Accessory
3-4 Rounds for quality
12 Single leg deadlift (6+6)
16 Jumping lunge on 20kg plate
20 Steps banded lateral walk

Amrap 8 mins
Double KB/DUMBELL deadlift @24/16

Start with a deadlift, then 10m farmer carry, then 2 deadlifts, then carry and 3 deadlifts .... add one rep to the deadlifts after each 10m carry completed.
How far can you get?

Extra:
Dumbell glute bridge : 3x15 rest 60s.

Shoulder press 5x5
5x5r @ 70% from achieved max for day
60-90s. recovery

8x 1 pause snatch @knee + 1 Snatch

1min / station
1min Rope Climb
1min Burpee
1min OHS 30/20 kg
1min Box Jump
1min Push Up
1min Rest

Emom 7

5-10 T2B

HS skills 2-3 rnds:

10 leg alternating HS raises
5 HS raises to wall + 15s HS hold
10 side to side HS leanovers on the wall
10 HS shoulder taps on the wall.

Rope climb skills, 2-3 rnds:

5 hooks + pulls from bench
3 small hooks + pulls up
Descending practise

Sawo Triathlon

Uinti 500m
Pyöräily 20km
Juoksu 5km

Weighted pull up
3x1 v2

4x
3min ON/2min OFF
Alt. A and B

A) AMRAP of
7 Deadlifts 100/70kg
7 Toes-to-bar

B) Run 300m
+ Max Cal. In the remaining time