4 rounds for quality

-joka liikkeissä kontrolloitu 3 sec tempo

Floor press 2xDB/KB 10 reps
rest 30 sec
barbell bent over row sup grip 10 reps
rest 30 sec
single leg hip thrust 10/side
rest 30 sec
rower rollout 10 reps
rest 30 sec
Plate/DB bent over raise 10 reps
rest 30 sec
plate twists hockey style 10 reps

Rest 1 min between the rounds

STRENGTH

4 rounds, rest as needed
1) 5+5 Single Arm Lunge Arnold DB/KB Press
2) 10 Prone Double KB Row
3) 5+5 Double KB Front Rack Box Step-Up

RPE 4

Tempaus, (2 sek stopit polven päällä ja puolessa reidessä)

10 x 1 @60-80%

Tempaus

5 x 2@70-80%

Te - veto
4x2@120-150%

For time:
21-15-9 cal Row
9-6-3 Rope climbs

TC 10min

4x
In 3 minutes:
6 Power snatches 43/30kg
9 Hang power cleans
12 STOH

Try to go each movement unbroken (TnG) and rest btw movements if needed.

8x
20sec ON / 40sec OFF

CORE
3x
10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow hold
(rest 1min)

Record loads and other details.

Snatch + OHS 6x(3+1)x65%

Against a 10 minute clock:
101 burpees