8min Amrap
20 Wall Ball
200m Run
500m Row

Run = 2 reps
Row = 5reps

W3A
Warmup:
2-3Rounds
10/10 Olkakierto
30s Hollow Rock
5 Hindu push Ups
10 Shoulder taps Punnerrusasennossa
30s Hollow hold
5 Ring Row/Pull Ups
10 Hanging Shrugs

6-4-2

Seated Overhead weighted pulses keppi/tanko
Pike Handstandwalk (paino sormenpäille) Pike push up asennosta
Pike Handstandwalk (paino sormenpäille) Box
Handstand wall Facing flutter kicks tai Box
Handstand Wall Facing weight sift (paino sormenpäille,pito)
Rest 2-4min

3 Sets
5 Supine Arch snap to the hollot (2s alhaalla, 2yöhäällä)
5 Supine Arch snap to the V-ups
5 Box Russian Dips
5 Back Support slide
3 Single leg Ring muscle up
Rest 3-4min

Warmup:
2-3 Rounds
10 Banded Lat Pull Down
5-10 Hanging Shrugs
5 Hindu Push Ups
5-10 Ring Row
5-10 Kippailu tangossa

4 Sets
3-5 Strict Pull Ups + 4-6 Kipping Pull Ups

1:00min Max Reps of Toes to Bar
Rest 1:00
0:30min Max Reps of Toes to Bar
Rest 0:30
15s max Reps of Toes to Bar
Rest 1:00
1:00 min max reps of toes to bar

Amrap 5
12 Burpee Box Over (24)
6 Unbroken Pull Ups

Rest 3:00

Amrap 5
7 Devil Press 2x15kg
5 Ub Pull Ups

Warmup:
3/3 Maailman paras
10 Marjanpoiminta
10 Askelkyykky
5-10 Handrelease Push Ups
5 Burpee
1:00min Echo Bike Nouse teho

EMOM 8:00
A: 18 Burpee Over Bar
B: 1min rest

Rest 3:00

EMOM 8:00
A: 16 cal Row
B: 1min Rest

Rest 3:00

EMOM 8
A: 20 Wall Ball
B: 1min Rest

CORE:
2-3 Sets
10 Around the World (5/5)
10 Single Leg toes to bar

Warmup:
2-3 Rounds
100m Shutle Run
10 Ari Squat
10 Linkkuveitsi
10 Push Ups
5-10 Empty Bar Thruster

4 Rounds
For Time:
400m Synro Run
10 Syncro Thruster 40-45kg
20 Ring Toes to Bar (vain toinen suorittaa)
Time Cap 15min

Find in 10min
Pari A: 5 Rep Max Shoulder to Overhead
Pari B: 5 Rep Max Overhead Squat
Pari A: 3 Rep Max Overhead Squat
Pari B: 3 Rep Max Stoh
Pari A: 1 Rep Max Stoh
Pari B: 1 Rep Max Overhead Squat

For Time:
100 Dups yhteensä tai molemmat tekee
50 Syncro HR Push Ups läpsyllä
30 Cal Echo Bike (molemmat Suorittaa)

Time Cap 8min

Warmup:
2-3 Rounds
10 Banded Pull Down
10 Vuorojaloin Linkku
10 Hanging Pull Down
10 Linkkuveitsi
5-10 Ring Row or Pull Ups

4 Sets
5-7 K2E + 4-6 Toes to Bar (samasta otteesta)

1:00min Max Reps of Kipping Pull Ups
Rest 1:00

0:30 Max Reps of Kipping Pull Ups
Rest 0:30

0:15 Max Reps of Kippin pull ups
Rest 1:00

1:00 Max Reps of Kipping Pull Ups

5min Amrap
12 Cal Echo Bike
6 Toes to Bar

Rest 3:00

5min Amrap
12 Cal Row
6 Toes To bar

Warmup:
2-3 Rounds
3/3 Maailman paras
10 Marjanpoiminta
5/5 Pakarakierto
6/6 Yhden jalan mave
5 Burpee
1:00 Kelkantyöntö / KB Swing

Every 2:00 For 12:00
A: 10 Deadlift 70kg + 12 Burpee Over Bar
B: 10 Deadlift 70kg + max reps of wall ball

Rest 5-6min

Every 1:30 for 9:00
A: 12 Box over jumps 24 + 4 Pull Ups
B: 7 Devil Press 2x 15 + 2 Wall Climp

Rest 4-5min

Every 0:30s for 6:00min
A: 10 Burpee
B: 5 Over Under
C: 4 T2B

Every 1:30 for 9:00
Pari A: 20 DB Stoh + Max reps of Hang power clean + jerk
Pari B: 20 Hang Power clean + Jerk + max reps of DB stoh

Pari A:20 Hang Power clean + Jerk + max reps of DB stoh
Pari B: 20 DB Stoh + Max reps of Hang power clean + jerk

Pari A: 20 DB Stoh + Max reps of Hang power clean + jerk
Pari B: 20 Hang Power clean + Jerk + max reps of DB stoh

6 Rounds
For Time:
5 Deadlift 90kg + Pito
10 Burpee Over Bar

*Pari A aloittaa ja tekee 5 maastavetoa, 5 jälkeen jää yläasentoon, jolloin pari B alkaa suorittamaan 10 bar over burpeeta vain sillon suoritetaan kun tanko ylhäällä. 10 Burpeeta suoritettu jonka jälkeen pari B Tekee maastavedot ja pidon ja pari A suorittaa 10 Burpeeta