30min for quality:
6-12 strict pull up (anyhow, in 1-2 sets)
6-12 bench press
6-12 + 6-12 elbow out landmine row
6-12 + 6-12 staggered stance double kb deadlift
6-12 dragon flag / negative dragon flag / (s.l.) bent knee dragon flag

rest 30-60s between movements

Maastaveto 3x3x80%

SJMV 5x15x30%

Yhden käden kulmasoutu 4x8-12 / käsi
-jokainen toisto lattiasta/stopilla

Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x10reps + 3x5reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x10reps + 3x5reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with burpees at 70-80% effort.

Power Clean + Front Squat + Split Jerk

10 x ( 1 + 3 + 1 ) Every 2:00.

4x
-4 shoulder presses
-2 rope climbs

*SP RPE 9-10
*2min rest

3x3@80%, bs-%, rest btw sets 3min

*full foot
2@100%, 2x2@105%, sn-%, rest btw sets 2min

Active Recovery Workout 45 minutes :

10 Hollow Position Banded Pull Down
3 Inchworm
3 + 3 Dual DB/KB Windmill
40/30 Calories Any Machine
5 + 5 Elevated ATG Split Squat
10 + 10 Wallsit Leg Extension
2 + 2 TGU
40/30 Calories Any Machine
5 Sots Press, add weight if possible
10 Reverse Flyers
30s Active Hang

For time:

100 DU
10 wall walk
10 bmu / scaled 15 c2b or 20 pull up
10 wall walk
100 DU

TARGET UNDER 10MIN/ TIME CAP 15MIN

2@up to 80%, rest btw sets 2min