1a) KB 1 1/4 Tricep Extensions: 3 x 10-12. Rest 30s.
1b) KB Hammer Curls: 3 x 10-12. Rest 30s.

2) Side Plank: 3 x 10-15s each. Rest 60s.

Upper body Giant Set #3
1a) Seated Incline DB Curls: 3 x 8-10. No rest.
1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.
1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.

3 Rounds
1min ME Pistols
1min rest
1min ME Toes-to-bar
1min rest
1min ME HSPU
1min rest

Every 3min on the minute for 12min:
3 Squat snatches @50/35kg

Rest 3 min

Every 2min on the minute for 10min:
2 Squat snatches @60/42kg

Scale the weights if needed.

Pystypunnerrus 6x6
Kahvakuulasoutu vuorotahtiin 4 x max (10-20 toistoa per käsi)
Kapea Penkki 3x10-15
Hauiskääntö 100 toistoa

5x
4min ON / 2min OFF
Runing

Then

3x
7min ON / 3min OFF
Rowing

If you run moderate hard / hard, use the 2min to total rest and recover, otherwise walk the 2min.

10min EMOM front squat 3x80%

3 RFT
350m Run
21 Burpee

4-5 rounds

Ring row x6-8 (tempo 3s. pause renkaat kyljissä, 3s. jarruttaen alas)
Hollow rocks x15
Superman rocks x15

EMOM 12 min

10 burpees
30-45" hollow hold
7-9 pullups