4x8 tempo back squat 2 sec down 0 at bottom and 2 sec up.
50% 1RM

BS: 5/5/5+
(75/80/85%)

+5kg

5 rounds for quality:
10 Reverse hypers
20 Push-ups

4 MU's (scale reps down if needed or scale with lower rings)
8 Power Clean 60/40kg

6 rounds (3 each, you go i go)

400m run
30 box jump
30 wall ball

21-18-15-12-9-6-3:
Thrusters 43 kg/29 kg
Burpees

1 rive riipusta polven alta, 1 rive maasta + 1 työntö @75%

riipusta nivusilta 1 veto + 2 tempausta kyykkyyn

Every 8 min for 40min (5 sets) of:
Run 800m
12 x CTB (or strict pull up)
12 x Strict HSPU (or L-seated DB press)
(Note time for each set and add them for total working time)

Deadlift max reps with 80% of 1RM.