For Time:
Row 5K

Warmup: Snatch
3 Snatch Pull
3 muscle snatch
3 Overhead Squat
3 Power Snatch + Oh squat
3 snatch balance
3 hang Snatch
3 Snatch

Find Heavy 2RM Power Snatch in 10:00

Then 3 x 3 75-80%

Pause Overhead Squat(3s)
5 x 3 (heavy as possible)

Every 2:00min x 5
5 Bench Press (80%)
5 Deadlift (75-80%)

6min Amrap
6 Dumbbel Squat Snatch 32,5 / 22,5
12 Toes To Bar / Knee Raises
Rest 2:00
6min Amrap
6 DB/KB / Hang Clean + Jerks 2 x 32 / 24
6 C2B/Pull Ups /Jumping Pull Ups

Warmup: 1-2 Rounds
1:00 Nouseva teho laite
1:00 Maailman paras
30s Olkakierrot
30s Hindupush ups
30s Hanging Shrugs
30s Dups

Max Reps Of C2B / Pull Ups / Jumping Pull Ups

Emom 8
20% Of max Reps

Rest 4:00

Every 2:00 x 4
15/12 Cal Echo Bike (pelkät jalat)
Max Distance of Handstand Walk or Wall Walk

Rest 4:00

Every 2:00 x 4
50 Double Unders
Max Reps of Rope Climp (skaalaten lattiastasta lähtö istualtaa tai selinmakuulta)

Rest 4:00

Every 2:00 x 4
20/15 Cal Row
Max Reps of Toes to bar / K2E / Knee Raises

Find Heavy 3Reps Push Press in 10min
Then 3 x 3 75-80%

Max UB Set of Strict Hspu + Max UB set of Kipping Hspu
1.Set 40%
2.Set 30%
3.Set 20%
4.Set 20%

Skaalaten: Kipping Hspu + Pike Push Ups tai Pike Push Ups + Kapea Punnerrus (prostentit ensimmäisestä ja jälkinmäinen aina max)

Every 2:00 x 4
200m Run + 3 Power Clean + Jerk (75-80%)

Rest 5:00min

Every 2:00 x 4
10 Bar Facing Burpee + 3 Squat Clean (75-80%)

Rest 5:00

Every 2:00 x 4
15/12 Cal Echo + 3 Thruster (75-80%)

Warmup:
3 Snatch Pull
3 Muscle Snatch
3 OH-Squat
3 Power snatch + oh squat
3 snatch balance
3 hang snatch
3 snatch

For Time:
9-7-5
C2B/ Pull Ups / Toes to Bar
Squat Snatch 70-75%
Rest 1:2

For Time:
9-7-5
Pull Ups / Toes To Bar / Jumping Pull Ups
Power Snatch 70-75%
Rest 1:2

For Time:
9-7-5
Strict Hspu / Kipping Hspu / Pike Push Ups
Overhead Squat ^^

Warmup/Technique:
3-4 Reps
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Hang Squat Snatch

Power Snatch
5 x 2 80-85%

Squat Snatch
5 x 3 75-82%

Accessory: 2-3 Sets
8-10 Box Dips(kumppari tarvittaessa)
30-45s L-Sit (boxien väli) / Hollow Rock

4 Rounds
10 x 7,5m Shuttle Rub
3 Rope Climp (normaali tai lähtö selinmakuulta)
7 Squat Snatch 55-60%
Timecap 18:00

Push Press (heavy as Possible)
2 x 5
2 x 3
2 x 2

Standing Pike Push Ups
2 x 5
Box Pike Push Ups
2 x 3
Box Pike Push Ups (Deficit)
2 x 2

Max Reps Of Kipping Hspu

Every 2:00 x 5
6 Burpee Over Box 24”
5 Power clean 70-75%

Rest 5:00

Every 2:00 x 5
15 Cal Echo Bike
5 Front Squat (sama kuorma kun ylhäällä)

HandstandWalk
10min Handstand Walk harjoittelua
Weight Shift / Shoulder Taps / Flutter Kick / Kick Up

EMOM 10
A: 5-10 Banded Pull Ups
B: 6-10 Kip Swing

For Time:
21-15-9
Knee Raises (kippiliikkeestä)
Dumbbel Bench Press 15-10kg

EMOM 10
A: 3-6 Jumping Pull Ups
B: 4-8 Seated Rig Pull Ups

3 x 30s
Hanging L-Sit

Squat Clean + Split Jerk
3 x 2 + 3 75-80%
3 x 1 + 3 82-87%

Front Squat 5 x 2 (heavy as possible)

Amrap 12
30 Wall Ball (20ensimmäistä ubna, muuten nollasta)
8 Power Clean 60%(jerkin maksimista)
6 Push Jerk
*60-65% jerkin maksimista

Squat Snatch
5 x 2 85-90%

Pause Overhead Squat (3s)
5 x 1 (heavy as possible)

Core:
3 Sets
15-20 Ghd Sit Ups or Weighted Sit Up(abmat)
15-20 Back Extension (ghd)

For Time:
40 Cal Echo Bike
1 Rope Climp
32Cal Echo Bike
2 Rope Climp
24 Echo
3 Rope Climp
16 Cal Echo Bike
4 Rope Climp
8 Cal echo
5 Rope Climp

Time Cap 20min