21-15-9 For Time of:

Heavy KB swing 32/24 kg
Ring pushups

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Modified "Elizabeth"

3-4 rounds, rest as needed:

1) 8+8 Lunge Press
2) 10+10 Single Arm Ring Row
3) 15-25 GHD Sit-Up

4 settiä:

Bench Press x 8 reps

Rest 2minutes between sets

50-60% , haetaan kestoa, nostorytmiä ja noston oikeaa linjaa.

For time:
50-35-20 DU
5-10-15m HS-walk
15 T2B

Scale options:
DU -> singles
HS-walk -> wall climb
T2B -> hanging leg raises

Timecap 20min

Every 2 minutes for 10min:
6 Thrusters 40/30kg

AMRAP 16 min

15 ring rows
15 weighted OH situps
6+6 SA KB clean&press 24/16 kg

EMOM 16 min

10 barbell row 40/30 kg
30 sec hollow hold
5-7 pullups
5-7 ab-wheel

3 RDS:
20m Bear crawl
10 Hollow rocks
10 Superman rocks
10 Push-ups
5 Wall squats

Then

2-3 RDS with barbell:
5 GM
5 Back squats
5 Snatch grip strict btn press
5 OHS

Lunge flow
Banded hip stretch

Warm up lifts:
Deadlift
6-6-6 progressive weight

4-5 rounds for quality:
10+10 Bulgarian split squat (front rack)
12+12 Half kneeling landmine press
20+20 Banded side steps / X-band walk
30 Glute bridge