24 DU
18 WB

For time
50 toes to bar
Every time you break perform 5 burpees to target

7x3

V2

5 Rounds
0:30 Side Plank (each side)
0:30 Banded Clamshells (each side)

Push Press + Push Jerk + Split Jerk
7-8 sets x 1 + 1 + 1

Working on technique and build to daily max

Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
Option: Stay light, technique focus only.

30 min PK
1000m row
10 box step overs 60cm/50cm
20 kb swings with light weight
30 s hang from the bar
30 s + 30 s side plank
1000m bike erg
24 s hollow body hold
24 s arch body hold

4 Kierrosta aikaa vastaan

21 Seinäpalloa
15 Leukaa/ rengassoutua
9 Raaka riveä 40/30kg

TC: 15min

8min
15/12 cal assault/echo bike
12 rinnalleveto riipusta kyykkyyn
9 käsilläseisontapunnerrus/etunojapunnerrus

4min lepo

8min
15/12 cal soutu
9 etukyykky
6 rinta tankoon/leuanveto

AMRAP 15:00
5 Power Snatches (52.5/35kg)
10 Toes to Bar
15 Wall balls@9/6kg
Goal: 5+rounds

Rx+: 60/42.5kg
Scaling Options: Touch n Go Deadlifts with a light to moderate weight for power snatch if needed.

Extra:
DB Plank Pull Through: 4 x 8-10 each. Rest 60s.

1) Hang clean + push jerk 6x(1+2) x 70% of clean and jerk 1RM