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

Strict Hspu
2 x 5
2 x 3
2 x 2

Max Reps Of Kipping Hspu

Every 2:00 x 5
6 Burpee Over Box 24”
5 Power clean 65-70%

Rest 5:00

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

Warmup: 2-3 Rounds
30s Weight Shift (plank/box/wall)
30s Shoulder Taps
30s Punnerrus + ojennus
30s Hanging Shrugs / Kipping / Pull Ups

HandstandWalk
4 x 1-3 Wall Walk + 4-8 Weight Shift + 4-8 Shoulder Taps
4 x 1:00 Kick Ups / Hs Walk

EMOM 10
A: 4-8 Ub Kipping Pull Ups
B: 4-8 Ub Toes To Bar

For Time:
5-4-3
Strict Pull Ups / Banded
15-12-9
Dumbbel Bench Press 17,5-10kg

EMOM 10
A: 10 Ub Kip Swing
B: 10 Ring Dips / Box Dips (banded)

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

Squat Clean + Split Jerk
3 x 2 + 3 82-87%
3 x 1 + 3 82-87%
Front Squat 5 x 2

Amrap 12
30 Ub Wall Ball
8 Power Clean
6 Push Jerk
*60-65% jerkin maksimista

Warmup: / Rounds
1:00 Maailman paras
1:00 Pakaravenytys + kierto
1:00 Olkakierto
1:00 skorppari + ojennus

10min Tuplien/Crossareiden harjoittelua

Amrap6
10 Bar Facing Burpee
20m Front Rack Lunges 40-50kg

Rest 5:00

Amrap 6
16 Cal Echo Bike
5 Thruster 40-50kg
Rest 5:00

Amrap6
10 Bar Facing Burpee
10m Front Rack Lunges 40-50kg
5 Thruster 40-50kg

Warmup: 5-10min Laite
2 Rounds
1:00 nouseva teho laite
30s Half Burpee
30s Squat Jumps
1:00 Rest

Every 8:00 x 3-4
500m Row
1000m Bike Erg
500m Ski

3-4 Sets
15-20 Ghd / Weighted Sit Ups
15-20 Back Extension

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

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

Total II
Find 1Rm
Clean

Bench Press

Overhead Squat

TC: 30

1Rm Bench Press

Find 1Rm Overhead Squat

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

Find 1Rm Clean & Jerk in 10min