2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

5min Row/Airbike/Bike

Then 3 rounds with 5-10 reps:

Romanian Deadlift (hips high)
Reverse Grip STOH
Good Morning
Front Squat
High Hang Squat Clean
Split Jerk
20-30sec Plank Hold

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Thoracic Flow video and Lunge Flow 2.0 video

For time, Partioned any way:

40 ring muscle ups
80 cal. Row
120 wall ball shots (9kg/6kg)

Time cap: 20 min

A.) Every 3 minutes
Back Squat
3-3-3-2-2

-building up and last double should be V*

B.) EMOM 5
30 DUs + 10m HS walk

C.) 3 rds for time
30/26 cal row
24 WB shots
18 C2B

TC: 14 min

Box squat

4x6 Box squat (istu rauhassa boxille, terävästi ylös)

*CORE PITÄÄ OLLA TIUKKANA KOKO AJAN! ÄLÄ "LÖSSÄHDÄ" BOXIN PÄÄLLE.

5 rounds for time:
150m Run
20 Abmat sit-ups

CONDITIONING

EMOM x12

1) 7 Double KB Push Press 
2) 1-2 Rope Climb

Overall RPE 3 to 4, not all out, but with heavy breathing.

Target: unbroken PP sets, use challenging loading

Tailoring Options:

Push Press→ decrease loading or use DB
Rope Climb→ height or climbing from lying to standing

1)
narrow grip snatch ( startin from normal position ending in clean grip and then back) 10 mins 2 rep every 30 seconds.

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2)
30 minutes for heavy singles

AMRAP 6 min
12 SA DB snatches (or KB)
9 goblet squats

P: 32/24 kg KB
B: 24/16 kg KB
O: 22,5/15 kg DB
Y: 16/12 kg KB
W: 12/8 kg KB

10-9-8-7-6-5-4–3-2-1 reps for time:
Bench press @85/60kg
20/17cal Row btw rds.