6x2 strict press

1a) DB Split Squat: 3 x 6 ea. Rest 30s.
1b) Seated DB Cleans: 3 x 15. Rest 30s.
1c) Deadbug: 3 x 10. Rest 30s.

Max 45min

6 x (30"/30")
Row

> Score is total calories.

5 rounds
1min Standing Hollow Pull Through
1min Hollow Banned PullDown
1min Hollow hold
1min superman
1min rest

Practise foot lock 2 x 10-15”
Rope climb pulls with foot release 3 x 5-10

For time:
Rx: 30x OH walking lunges 20/10kg plate
30x K2E
30x sit up
30 cal row
30x sit up
30x K2E
30x OH walking lunges w. plate
Sc1: everything 20x
Sc2: everything 20x
Knee rise
Lunges with 10/5kg plate

EMOM 12 min: Squat clean (TNG)

3 Squat clean @ 60%
2 @ 65%
1 @ 70%
- rest -
3 @ 65%
2 @ 70%
1 @ 75%
- rest -
3 @ 70%
2 @ 75 %
1 @ 80%

Tiukkoja rengas muscleuppeja kuminauhan avulla, kuminauha polven tai jalkapohjan alle. Terävällä käännöllä renkaista läpi
10x2-4