3 RFT:
5 Strict pull-ups
10 OHS 35/25kg
10 V-ups

3min Rest

3 RFT:
5 Strict Pull-ups
10 OHS 35/25kg
10 V-ups

STRENGTH

4-5 rounds, rest as needed

1) 8 Bench Press
2) 10 Double KB Row
3) 10m Double KB Front Rack Walking Lunge

RPE 3-4

WEIGHTLIFTING

Hang Power Snatch + Hang Squat Snatch + OHS

5-7 set, every 90sec

Find heavy of the day

RPE 4-5

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)