4 Sets
1:30 Work 30rest
15Cal Echo Bike
-Max Reps of-
Power Snatch 75-80kg

Rest 4:00

4 Sets
100 Double Unders
-Max Reps of-
Overhead Squat 75-80kg

Hang Snatch
2-3 x 2
2-3 x 1

For Time:
4 Rounds
15 Toes To Bar
6 Bar Muscle Up
Between each round
-Max Ub Set of Dumbbel Bench Press 32,5

Every 2:30 x 4
400m Run
-Max Reps of Front Squat-
110kg (lattiasta)

Rest 5:00

Every 2:30 x 4
15 Box Over Burpee 30”
-Max Reps of Power Clean 110kg

Clean & Jerk
2-3 x 1 + 3
2-3 x 1 + 2

For Time:
30 Strict Hspu
30 Deadlift 140kg
30 Kipping Hspu

Timecap 20:00

Every 2:30 x 4
10 Box Over Burpee
2 Rope Climb
-Max Reps of Ring Muscle Up-

Clean & Jerk Wawes
Every 2:30 x 9
1 Clean + 2 Split Jerk
2 Clean + 1 Split Jerk
1 Clean + 1 Split Jerk

3-4 Sets
4-8 Strict Hspu
6 Dumbbel Push Press
-Max Reps of Kipping Hspu-
Rest 2:00

Accessory: 2-3
8-12 Skull Crusher
8-12 Bicep Curl

For Time:
100/80 Cal Echo Bike
100 Toes To Bar
100 Bar Facing Burpee
100 Front Squat 52,5/37,5

Tc: 25:00

Power Clean + Split Jerk
2-3 x 1 + 3
2-3 x 1 + 2

5 Rounds
5 Strict Hspu
10 Kipping Hspu
3 Squat Clean 80%

Timecap 15:00

For Time:
8 Rounds
400m Run
25m Sandbag Carry (bearhug)

Timecap: 18:00

3-Position Snatch (hi hang, hang,floor)
4-5 x 1 + 1 + 1

Every 2:00 x 2
60 Double Unders
-Max Ub set of Toes to Bar-
rest 2:00

Every 2:00 x 2
15/12 Cal Echo Bike
-Max Ub set of Pull Up (butterfly)
rest 2:00

Every 2:00 x 3
12 Dumbbel Bench Press
-Max Ub Set of C2B-

2-2-2-3min Intervals
Rest 1:00min between sets
50 Double Unders
3/2 Rope Climb
-Max Distance of remaining time-
Dumbbel Overhead Lunges 2 x 25/17,5kg

Clean + Hang Clean (tng)
4-5 x 2 + 1

4 Sets
5 Push Press
-Max Ub set of Bench Press- 80%

Hs Skills:
Obstacle
Hspu
Free Handstand

Every 2:30x 4
15 Cal Row
12 Toes To Bar
-Max Reps of Squat Snatch 80-85kg

Every 2:30 x 4
10 Box Over Jump
15 Pull Up
-Max Reps of OHS 80-85%

Snatch + Hang Snatch
4-5 x 2 + 1

3-4 Sets
6-10 Strict Hspu
10 DB Oh-lunges 32,5
10-15 Kipping Hspu

Ghd Sit Ups
3 x 20

Every 2:00 x 4
400m Run
-Max Reps of Thruster 80kg-

Every 2:00 x 4
400m Run
-Max Reps Of Shoulder to Overhead 80kg

Every 2:00 x 4
25 Cal Echo Bike
-Max Reps of Hang Squat Clean 90-100

3-4 Sets
3-6 Ring Muscle Up
5-8 Bar Muscle Up
20m Hs Walk

3 Rounds For Time:.
100 Double Unders
3 Legles Rope Climb
2 Clean & Jerk 80%

For Time:
30 Ub Wall Ball
21 Box Over Burpee
30 Ub Wall Ball
15 Box Over Burpee
30 Ub Wall Ball
9 Box Over Burpee

Back Squat
2 x 5
3 x 3

Every 2:00 x 3
2 Snatch 60-65%

Every 2:00 x 3
3 Snatch 70-75%

Every 2:00 x 3
4 Snatch 80-85%

3-4 Sets
Max Reps of Strict Pull Up
rest 1:00
Max Reps of Ring Dip
-rest 2:00-

4 Rounds For Time:
6 Sandbag Squat Clean
80m Sandbag Carry
6 KB Clean & Jerk 32kg

4 Sets
3-6 Wall Walk + Wall Facing Hspu
5 Deadlift
15-20 T2B

3-4 Sets
5 Shoulder Press
6-10 Ring Dip
15-20m Hs Walk

2-3 Sets
15-20 Weighted Ghd
20 V-Up