FIND 1RM SNATCH IN 10:00
-Then-
3 x 3 80-85%%

FIND 1RM BACK SQUAT IN 10:00
3 x 2 80-85%

RX Filty Fifty
For Time:
50 Box Jumps 30"
50 C2B
50 KB Swing
50 Pistol Squat
50 Toes To Bar
50 Push Press 42,5
50 V-Ups
50 Wall Ball 9kg
50 Target Burpee (10-15cm)
50 Dups

Timecap: 30-35min

Weighted Ring Pull Ups 4 x 5

Max Reps Of Strict Pull Ups

Max Reps Of ub Pull Ups (perhonen)

For Time:
400m Run

3:00 Rest

"Heavy Helen"
3 Rounds
400m Run
21 KB Swing 32kg
12 C2B

FIND 1RM CLEAN & JERK in 10:00
-Then-
3 x 3 Tng 80%

FIND HEAVY 1RM Deadlift in 10:00
-then-
3 x 2 85%

"Grace"
30 Clean & Jerk 60kg
-rest of time-
Max reps of Ring Muscle Ups

For Time:

Run 5K

"Friendly Fran"
3 Rounds For Time:
21 Thruster 50kg
21 Chest to bar Pull Ups

Rest 1:1

3Rounds For Total Reps
1:00min Max reps of Wall Ball (12kg)
1:00min Max Reps of Sumo Deadlift Hi Pull 50kg
1:00min Box Jump Overs 30"
1:00min Push Press 50kg
1:00 min Rest

EMOM10
A: 10-15m Handstand Walk
B: Max reps of Ub Strict HSPU

Find Heavy 2RM Power Snatch in 10:00

Squat Snatch
4 x 3 82-87%

Pause Overhead Squat(3s)
5 x 3 (heavy as possible)

Every 2:00min x 5
5 Bench Press (80%)
5 Deadlift (75-80%)

6min Amrap
6 Dumbbel Squat Snatch 32,5-25kg
12 Toes To Bar
Rest 2:00
6min Amrap
6 DB/KB / Hang Clean + Jerks
3 Bar Muscle Ups

. Barbell Condition (Clean & Jerk )

Find Heavy 3Reps Push Press in 10min
Then 3 x 3 75-80%

Max UB Set of Strict Hspu + Max UB set of Kipping Hspu
1.Set 40%
2.Set 30%
3.Set 20%
4.Set 20%

Every 1:30 x 4
200m Run + 3 Power Clean + Jerk (75-80%)
Rest 5:00min
Every 1:30 x 4
10 Bar Facing Burpee + 3 Squat Clean (75-80%)
Rest 5:00
Every 1:30 x 4
15 Cal Echo + 3 Thruster (70-80kg)

Max Reps Of Ring Muscle Ups in 2:00
Emom 8
20% Of max Reps

Rest 4:00

Every 2:00 x 4
15 Cal Echo Bike (pelkät jalat)
Max Distance of Handstand Walk

Rest 4:00

Every 2:00 x 4
80 Double Unders
Max Reps of Rope Climp

Rest 4:00

Every 2:00 x 4
20 Cal Row
Max Reps of Toes to bar

10-15mHandstand Walk Practice
(korokkeet, esteet, piruettia, hspu)

Squat Clean + Split Jerk
3 x 2 + 3 (77,5-82,5%)
3 x 1 + 3 (80-85%)

Tng Power Clean
3 x 3 (heavy as possible)
3 x 2 (heavy as possible)

Front Squat
5 x 1 (heavy as possible)

AMRAP 10
100 Double Unders
24 Wall Ball
12 Chest To Bar Pull Ups

9-7-5
Ring Muscle Ups
Squat Snatch 60kg
Rest 1:2

9-7-5
Bar Muscle Ups
Power Snatch 60kg
Rest 1:2

9-7-5
Strict Hspu
Overhead Squat