30 min PK
500m row
100 singles
30 s ABH
30 s HBH
15 ring rows
20 lunges
10 hanging leg raises

Strength b

5 x 5 weighted dips

4x6
@77%
Rest 2min.

4 rounds
30s. On 15s. Off
Copenhagen Plan L
Copenhagen Plan R
Pallof Press ( Half - Kneeling) L
Pallof Press ( Half - Kneeling) R
Seal Walk
Scoop to hollow

https://www.catalystathletics.com/exercise/565/Copenhagen-Plank/

“Varpaitten putsaus”
Every 5min x 5
10 KB/DB Clean right arm
10 KB/DB OH Lunge left leg
10 KB/DB Clean left arm
10 KB/DB Oh Lunge right leg
12–20 T2b

Round tc 3min

Snatch & Row

30 Power Snatch 45/30 kg
40/30 Cal Row

Scoring: Time

Tc: 8 min

*kahdessa lähdössä
* skaalaa suosiolla raakatemppujen painoa, jos ne on sulle haastavia! Tarkoitus on liikkua rivakasti.

3 Rounds of:
10 Toes-to-bar
8 KB Swings 24/16kg
6 Hang Power Clean 60/40kg

EMOM 12 min

1) 3 Power cleans (AHAP)
2) Max effort push-ups

For time
Buy in: 800m Run

21-15-9
Deadlifts 100/70kg
Toes-to-bar

Cash out: 800m Run

4 rounds

10 dead lifts 100kg/75kg

10 wall ball 9kg/6kg

20 DU

10 C2B