6 @70%
3 @82%
6 @70%
3 @87%
6 @70%
3 @92%

Rest 2min btw sets

10 RFT:
400m Run
10 T2B / 30sec Superman hold
10 Ring push-ups, feet up on the medicin ball
15/12cal Row
1min Rest

Alternate btw T2B and superman btw rounds.

4x6min AMRAP (2min rest)

A) 20 Cal. Bike/Ski/Row
20 KB Swings (heavy)

B) 50m Pinch Grip Farmers Walk 2x20/15kg
10 Burpee-Plate GTOH

C) 50 Double Unders
3-6-9-12-... Pullups

D) 15 Wall Balls
15 Box Jump overs

A) Romanian DL 3 x 10 V4-V5 (tempo)

B.) 12-10-8
banded hamstring curl
iso dynamic kb rows
Triceps on a bench

C.) Midline 3 rds:
KB march 15/side + 20m single arm carry
Hollow hold 20-30 sec

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a stick

3x60-90sec Plank Hold, rest as needed between

1)
20 minutes for a heavyish squat clean double. Not maximal.
2)
EMOM 12
1. 4 squat cleans @70%
2. 3 squat cleans @75%
3. 2 squat cleans @80%
4. 1 squat clean @85%
Percentages calculated from part 1

W 60s, R 30s
SDHP (30/20)
Squat Jump to Box
Push Press (30/20)
Row Cal

Partner WOD

2 x 18min AMRAP with partner

A):
20 T2B's
30 S2O 50/35kg
40 Cal row

Rest 5min

B):
20 KBS 24/16 kg
30 Front squats 50/35kg
40 Cal row

Penkki 4x2x max3

Hybridi-Lankku 5+5+5+5+ (noin 70% penkin maksimista)

Leuanveto vastaotteella 5x8-12

Hauiskääntö tangolla 5x10-15

Power clean 8 x 3

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Additional info into comments (percentage work, tech focus, catch depth, tempo, pauses...)