10min Crossovereiden/Tuplien harjoittelua

Handtand Skills: 10-15min
-Shoulder taps
-Flutter Kick
-Plate Walk
-Kick Up
-Handstand walk
*harjoittele vähän kaikkea, tai haluttessaan valitset mitä halaut tehdä ja keskityt vain niihin

4 Sets
Max Reps of Kipping Pull Up or Jumping Chest to Bar
8-10 Pendley Row (kulmasoutu tangolla)
1:30-2:00 rest

3 Sets
5 Shoulder Press (heavy as possible)
max reps of kipping Hspu
1:30-2:00 rest

15min Amrap
500m Row
10 Bar over burbee
5 Toes To Bar

Snatch Warmup: 3-4 Rep
Snatch Pull
Musclec Snatch
Pause Overhead Squat
Power Snatch + oh squat
Snatch Balance
Hang Squat Snatch
Squat Snatch

Hang Squat Snatch (polven päältä)
3 x 2 80-83%
2 x 1 83-85%

Low Hang Squat Snatch (polven alta)
3 x 2 80-83%
3 x 1 83-85%

Back Squat
5 x 5 (mahdollisimman raskas)
*kaikki samalla kuormalla

Every 2:00
A: 3 Sandbag Over Shoulder + 4-6 Toes To Bar (kippirytmi!)
B: 3-5 Sandbag Squat + 1-3 Rope Climp

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 + Split Jerk

Squat Clean + Split Jerk
3 x 2 + 3 80-85%
2 x 1 + 2 85-88%
2:00 palautus

Power Clean
Emom
A: 6 Power Clean 70-75%
B. 1 Power Clean 88-92%

3-4Sets
5 Behind the neck Shoulder Press
max reps of kipping hspu
1:30-2:00 rest

4 Rounds
For time:
25 Wall Ball
6 Shoulder to overhead 70% (lattiasta)

Warmup/Skills::
1-2 Rounds
30s Weight Shift
30s Shoulder Taps
30s Handstand (wall/Free)
1:00 Rest
30s Ring Row
30s Kipping
30s Air Squat
1:00 Rest

5 Sets
5 Bench Press (raskas)
*sama kuorma kaikissa
3-5 Strict Ring Pull Ups or Pull Ups

Every 3:00 x 4
5-7 Kipping Pull Ups
5-10m Handstand Walk or 5 Wall Walk

EMOM 10
A: 4-8 Toes To Bar
B: 1-2 Rope Climp

Amrap 12
30 Wall Ball
5m Hs Walk
15 Bench Press 2 x 17,5-12,5kg

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

Front Squat + Split Jerk 

3 x 3 + 2 82-85%

3 x 2 + 1 87-90%

Tng Power Clean + Push Jerk
2 x 3
2 x 2
*heavy as possible
1:30 - 2:00 rest

Every 2:00 x 5
16 Cal Row
10 Burpee Over Rower
-Max Reps Of Kipping Pull Ups

Rest 5:00

Amrap 8
3 Squat Clean 70-75%
6 Front Squat
9 Box Jump Over 24`

Warmup: 2 Kierrosta
10 Banded Good Morning
10 Banded squat
10 Banded Shoulder Press
10 Banded behind the neck Press
10 Banded Overhead Squat

Overhead Squat (pause)
4 x 2

3 Rounds For Time:
5 Wall Walk
40m SandBag Carry (bear hug)
10 Sandbag Squat

Rest 4:00-5:00

2 Rounds
12 Dumbbel Squat Snatch 17,5/12,5kg
14 Dumbbel Overhead Squat 7/7
8 Sandbag Squat Clean

Warmup: Snatch Warmup - 3-4 Reps
Snatch Deadlift
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Hang Squat Snatch

Hang Snatch + Snatch 

3 x 1 + 2 85-87%

3 x 1 + 1 87-92%

Back Squat
4 x 5 (mahollisimman raskas)

Every 6:00 x 3
40m Sled Push 100-130kg
20m Front Rack Lunges 2 x 17,5-12,5kg
20 Wall Ball

Warmup: 2 Kierrosta
1:00 Olkakierrot
1:00 Punnerrus + Ojennus
1:00 Maailman Paras venytys
1:00 Hindpunnerrus

5 Sets
5 Bench Press (raskas)
*sama kuorma kaikissa
3-5 Weighted Strict Pull Ups tai tavallinen

Emom 10
A:16 Cal Row
B: 4-8 Kipping Pull Ups

3-4 Sets
6-10 Ring Dips or Box Dips
1-3 Rope Climb

Every 4:00 new Sets x 4
6 Sandbag Over Shoulder
12 Box Over Burpee 30/24”
5m Hs Walk

Every 2:00 x 8
A:5 Squat Snatch 72-77%
B:1 Squat Snatch 89-93%

Pause Front Squat
4 x 3 (3s) Heavy as possible
*2:00 rest (kaikki samalla kuormalla)

Every 4:00 x 3
15 Cal Row
10 GHD Sit Up
10Toes To Bar

9-7-5
Sandbag Over Shoulder
5 Wall Walk