For quality: 15-12-9 reps of

weighted box step-up (50cm box, barbell in front rack)
good morning
supine ring row

WOD
2 rounds, for max reps
1 minute thrusters (40% of 1RM)
Rest 1 minute
1 minute pull-ups
Rest 1 minute
1 minute row (calories)
Rest 1 minute
1 minute burpees

kipping hspu progression

21-15-9
clean 60kg/40kg
bar over burpee

1) Sumo Deadlift against band 9 x 3 @50%, every 60s.
– Reset on each rep. These should be light + fast!

2) KB Squat Jumps: 3 x 5 (light!). Rest 60s.
– These are intended to be done light/fast/maximal height on each rep.

5 rounds
5 deadlifts 145kg/105kg
10+10 kb OHS 20kg/12kg

EMOM 21 min

8 Deadlifts, starting @ 75% + build up heavier if possible
30"+30" Block Deadbugs
5+5 Bent Over KB Row, AHAFA

AMRAP 10 with a partner:
40m Sled Push/Pull @ heavy.

Rest 1:00

AMRAP 10 with a partner:
Farmer Carry x 40m

Rest 1:00

AMRAP 10 w. a partner
½ Stairs (half way down and back then partner goes)

Amrap 25 mins
Team of 2 ( You Go I Go)
8 HSPU
16 Box Jump
2 Rope Climb

raakarive + kyykkyyn työntö

6x(1+2)@ max 70%

rive + raakatyöntö + työntö sax

7x1+2+1@70-80%

Työntöveto
3x3@100+110%