Warmup:
2 Rounds
10 Olkakierto
5 Hindu push ups
10 Hollow Rock + 20s Hollow Hold
5 Ring Row
10-15 Banded Lat Pull Down

4 x
1 Kipping Pull Ups + 1 Kipping C2B + 1 Muscle Ups or 2 Kipping toes to Bar + 2 Kipping Pull Ups + 1 C2B

4 x
5 Kip Swing + 5 Ring Dips

4 x
3-5 Strict Pull Ups + max Reps of C2B (samasta otteesta)

Accessory: 2-3 Sets
6-10 Strict Chin Ups
6-10 Strict Pull Ups
6-10 Elevated Ring Row

Amrap 10
10 Leg Raises (suorin jaloin, hallittu alaslasku)
10 Weighted Sit Ups
3/3 Turkish Get Up (keskraskas)

Warmup:
3 Clean Pull + 3 Clean Hi Pull
3 Muscle Clean + Shoulder Press
3 Pause Front Squat + 3 Push Press
3 Power Clean + Front Squat
3 Hang Squat Clean + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

Warmup 2:
1 Squat Clean
Empty Bar - Up to 75-80%

EMOM 10
1 Squat Clean 85-90%

Every 2:00 For 18:00
6 Front Squat 70%
4 Front Squat 73%
2 Front Squat 75%
6 Front Squat 73%
4 Front Squat 75%
2 Front Squat 78%
6 Front Squat 75%
4 Front Squat 78%
2 Front Squat 81%

For Time:
3 Rounds
21 Toes To Bar
15 Ring Dips (banded if needed)
9 Sandbag Over Shoulder

Tc: 15:00

Warmup: 5-3-1
Snatch Deadlift
Power Snatch
Overhead Squat
Squat Snatch

Warmup2:
Power Snatch
Empty Bar -> Build up to 80%

Every 2:30 For 15:00
1 Power Snatch 90%
6 Power Snatch 70% (t&g)
1 Power Snatch 92%
6 Power Snatch 75% (t&g)
1 Power Snatch 94%
6 Power Snatch 80% (t&g)

Every 3:00 x 3 Set
5 Deadlift 85%
Max Reps Of Kipping Hspu

3 Rounds
For Time:
60 Dups
10 x 20m Shuttle Run
20 Db Snatch 22,5/15kg - 10kg

Time Cap 9:00

Warmup:
10/10 Banded Side Steps
10/10 -//- Front - Back Steps
10 Hips Extension
10 Banded Squat

EMOM 10
2 Back Squat 65%

For Time:
1000/900m Row
-Into-
15-12-9 Unbroken Clean & Jerk 50%
30-24-18 Unbroken Box Jump Overs 24/20

*Aina kun katkeaa niin 200m Row

Timecap 15:00

4 Rounds
2/1 Rope Climb (s:seated)
15 Bench Press 25/17,5kg - 22,5/15kg
45s Farmer Carry (samat painot)

12:00min Cap

Warmup: Snatch
5-3-1
Snatch Deadlift
Power Snatch
Overhead Squat
Squat Snatch

5-7x
1 Hang Squat Snatch + 1 Squat Snatch
*Start 60%. Build Up

Amrap 10
2-4-6-8-10
Strict Pull Ups / Banded Pull Ups

3 Rounds For Time:
1,000/900 Echo Bike
21-15-9 Deadlifts 90/60Kg

Time Cap 12:00min

Rest 5-10min

AMRAP 7
30 Dumbbel Front Squat
30 Dumbbel Push Press
30 Dumbbel Thruster
Max Dumbbel Facing Burpees

2 x 22,5 - 17,5 / 15 - 12.5

Warmup:
1:00 World Best Stretch
1:00 Walkin Lunges
1:00 Lantion Ojennus polviltaan

Warmup: 2
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch+ oh Squat
Hang Squat Snatch

10 Power Snatch (t&g) 60%
10 Power Snatch (t&g) 60%
10 Power Snatch (t&g) 60%
10 Power Snatch (t&g) 60%
max reps of t&g Power Snatch 60%

Rest 1:30 - 2:00 Between Sets

12 Back Squat 48%
10 Back Squat 58%
8 Back Squat 67%
12 Back Squat 52%
10 Back Squat 61%
8 Back Squat 70%

Death By Burpee
1minute 1 burpee + max cal echo bike
2 minute 2 burpee + max cal echo bike
3 minute 3 burpee + max cal echo bike
*lisää 1 burpee joka kierros niin kauan kun minuutti ei riitä enää burpeiden tekoon
Tulos= cal

Warmup:
10 + 10 Olkakierrot molemmat / vuoroin
5-10 Punnerrus + Ojennus
5 Hindupunnerrus
10 Lantionojennus polviltaan
10 Air Squat

15min HS SKILSS
Weight Shift (wall Facing / Potku seinälle)
Shoulder Taps (wall Facing / potku seinälle)
Wall Walk / Wall Walk Over Plate
Hs Walk + Hs Hold

EMOM: 10
A: 2-4 C2B
B: 8-12 Pistol Squat (tuettuna)

Core:
2 Sets
20s Superman Rock - rest 20s - 20s Superman Hold
20s Hollow Rock - rest 20s - 20s Hollow Hold

2Sets
30s + 30s Kylkilankut
15-20 Reverse Hypes (ghd)

Warmup:
2 Rounds
10 Askelkyykky
10 Marjanpoiminta
3/3 Maailman paras
10 Half Burpee

Warmup2
2 x 2:00 nousevalla teholla (soutu/pyörä/juoksu)

6-8 x
400m run
1:1 rest

4-5 x
50/40 cal Echobike
Rest 1:1

Warmup:
Clean + Jerk 3-4 reps
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Clean + Push Jerk
Clean + Split Jerk

Split Jerk 5 x 2 (80-90% )

Pause Front Squat lattiasta 5 x 1

Push Press 4 x 5 (heavy as possible)

5 Rounds
For Time:
40m Sled Push 100-150kg
Max Reps of Bench Press (paino jolla saat eka sarjassa tehtyä 10-15 toistoa)

Warmup:
2 Rounds
10 Banded Good Morning
10 -//- Shoulders Press
10 Thruster
10 BTN press
10 Oh Squat

*Max Reps Of Toes To Bar *

1A Weighted Pull Ups 4 x 6-8
1B Weighted Ring Dips / Box Dips 4 x 6-8

EMOM 10
3 - 6 Chest to Bar Pull Ups

Every 3:00 x 4
50% Toes to Bar + Max reps of Rope Climp