Warmup: Snatch

Squat snatch + Hang squat snatch
2 x 3 + 2
3 x 1 + 3

Back Squat

10 - 10 - 8 - 6 - 6
* superina 12 suorin jaloin maastaveto

3 kierrosta
For time
20 Wall Ball
6Hspu
12 Pistol squat

Rest 3min

For time:
60 Wall ball
18 Hspu
36 Pistol squat

Warmup
2Rounds
10+ 10 Olkakierrot
10 Hindupush ups
10 Ring row
5 Toes to bar
3 Strict pullups

Gymnastics
4 Rounds (yhdellä otteella)
3 Toes to Bar / 3 Kipping pull ups / 3 C2B

PULLUPS
4 Rounds
A: 2-3 Strict Pullups (vastaote) + 2-3 Strict pullups (myötäote)
B: 6-10 K2E / Knee raises (wallball jaloissa)
C: 20 Flutter kicks (selinmakuulla) kuulat käsissä hollow asento

HSPU
3 Rounds
A: 4-6 Desific Strict Hspu Box (levypainot,kässärit)
B: 30s Hs hold

7min Amrap
18 Cal row
7 Unbroken T2B
10 Ring row box (renkaat rintakehään)

Warmup
3 Rounds
10-15 Hollow rock
30s Hollow hold
10-15 Superman Rocks
30s Superman Hold
10 Ring Row
10 Kippailua

Gymnastic
4 Sets
6-10 One leg Toes to Bar
6-10 K2E
6-10 Toes to bar
* jokanen omana, yhellä otteella.

Acessory
4 x
1A 15-20 Kipping
1B 20 Lat Pull down
1C 20-30s Hanging Flutter kicks

EMOM 10
A: 10 Cal Row + max strict Pullups
B: 5 Deadlift 80-90kg + max reps Kipping hspu

WARMUP
2 Rounds
1min Row
10 Overhead Squat (kuminauha)
20 Kulmasoutu kumpparilla
10 Otteen irrotus tangossa
8 Kippailu tangossa
6 Knee raises tangossa
4 Kipping pullups

PULLUPS
1A Weighted K-Pullups 4 x 2-4
1B Ring row Box 4 x 5-7(renkaat rintakehään,jarrutus alas)
1C Kulmasoutu tangolla 4 x 6
*superina

2A Around the world 3 x 10
2B Hanging Shrug 3 x 20
2C Kokovartalo soutu tangossa 3 x 6-8
*superina

4 Rounds
10 Desific Push ups
8 Kipping Pullups
6 Desific Hspu (box)
4 Strict Pullups

WARMUP
2Rounds
10 Olkakierrot vuorokäsin
10 Molemmat
10 Olkakierrot + Pumppu
10 Shoulder taps punnerrus asento
30+30s lankku punnerrus asennosa (vastakkainen käsi - jalka ilmassa)

HSPU
1A Pause Strict Handstand push ups 4 x 1-3
1B Desific Hspu (Box) 4 x 4 - 6
1C Kipping Hspu 4 x 4-6
* rest 1:30-2:00

2A Ring dips / Dips (stop alhaalla 2-3s) 4 x 4-6
2B Desific Push Ups 4 x 5-7
2C Shoulder taps 4 x 10-20
Rest 1:30-2:00

Amrap 10
10 - 20 - 30 - 40 - 50
Dups
10 - 15 - 20 - 25 - 30
Toes to bar

Warmup
2Rounds
10+ 10 Olkakierrot
10 Hindupush ups
10 Ring row
5 Toes to bar
3 Strict pullups

Gymnastics
4 Rounds (yhdellä otteella)
3 Toes to Bar / 3 Kipping pull ups / 5 C2B

PULLUPS
4 Rounds
A: 4-5 Strict Pullups (vastaote) + 4-5 Strict pullups (myötäote)
B: 6-10 K2E / Knee raises (wallball jaloissa)
C: 20 Flutter kicks (selinmakuulla) kuulat käsissä hollow asento

HSPU
3 Rounds
A: 6-8 Desific Strict Hspu Box (levypainot,kässärit)
B: 30s Hs hold

4min Amrap
32/28 Cal Row
Max Reps of Strict Pullups

Rest 2:00

4min Amrap
24/20 Cal Row
Max reps Of C2B

Warmup
3 Rounds
10-15 Hollow rock
30s Hollow hold
10-15 Superman Rocks
30s Superman Hold
10 Ring Row
10 Kippailua

Gymnastic
4 Sets
10 One leg Toes to Bar
10 K2E
10 Toes to bar
* jokanen omana, yhellä otteella.

Acessory
4 x
1A 15-20 Kipping / Ice Cream maker renkaissa
1B 20 Lat Pull down
1C 30s Hanging Flutter kicks

EMOM 10
A: 6-10 C2B + Max cal Row
B: 6-10 Kipping Hspu + max reps of Deadlift m: 120 n:90kg

WARMUP
2 Rounds
1min Row
10 Overhead Squat (kuminauha)
20 Kulmasoutu kumpparilla
10 Otteen irrotus tangossa
8 Kippailu tangossa
6 Knee raises tangossa
4 Kipping pullups

PULLUPS
1A Weighted K-Pullups 4 x 4-6
1B Ring row Box 4 x 6-8 (renkaat rintakehään,jarrutus alas)
1C Kulmasoutu tangolla 4 x 6
*superina

2A Around the world 3 x 14
2B Hanging Shrug 3 x 20
2C Kokovartalo soutu tangossa 3 x 8 - 10
*superina

For Time:
30 Or 50 Kipping Hspu