Every 1:00 x 4

1 Squat Snatch 85%

Every 1:30 x 4

2 Squat Snatch 85%

Every 2:00 x 4

3 Squat Snatch 85%

Front Squat
4-5 x 3

Hs Walk Skills: 10-15min
Hs Walk + Piruets
Hs Walk + Obstacle
Ha Walk + Hspu
Hs Walk
Free Handstand

AMRAP 9
30 Double Crossover or Dups Or Crossover
12 Dumbbel Squat Snatch 32,5/25kg
6 Devil Press 2 x 22,5/15

Accessory: 3 Sets
20-30 Ghd Sit Ups
10-15 Leg Raises
10-15 Power Wheel

Squat Clean + Jerk
Find Heavy 3RM in 10:00
-Then-
1 x 3 90%
1 x 3 85%
1 x 3 80%
päivän raskaasta 3.

40s Work 20s Off x 8
A: Max Cal Echo Bike (target m: +11cal n: +8cal)
B: Max Reps of Sandbag Clean 60/40kg

4 Sets every 2:30
5 Bench Press
3 Deadlift (ilman vyötä)

For Time:
160 Double Unders
60m Handstand Walk
50 Ghd Sit Ups
40 Box Over Jump 30/24”
20 Bar Muscle Up
Tc: 13:00

4 Sets
4-8 Strict Hspu
5 Seated Shoulder Press
-Max Reps of un Kipping Hspu (deficit)

EMOM - 3 Rounds
40s Work 20s Off
A: Burpee Pull Over / Burpee Pull Up / Target Burpee
B: Pistol Squat
C: Free Handstand Hold

4 Sets
20-30 Toes To Bar
6-12 Strict Pull Up
1:30min Max Reps of Rope Climb

For Time:
Buy In
1000m Ski Erg
-Then-
9-6-3-1
Wall Facing Hspu/ Strict Hspu/ Kipping Hspu
Devill Press 2 x 22,5/15kg

Power Snatch + Squat Snatch
5 x 2 + 1
Rest 2:00
*pyri tekemään kaikki samalla mahdollisimman raskaalla kuormalla

For Time:
4 Rounds
10 Back Squat 125/80kg
16 Dumbbel Snatch 32,5/25kg
10 Sandbag Clean 60/40

Every 2:00 x 4
50 Double Unders
10 Box Over Jump
-Max Reps of Overhead Squat 60/42,5-

Accessory: 2-3 Sets
10 Back Extension + 10s Hold on top + 5-10 Back Extension
10 Ghd Sit Ups + 10s Hold on top + 5-10 Ghd Sit Ups

Rest 2:00

Run or Swim

Hill Sprint Run:
6-8 x
1:30min 80-85% teholla
Rest 2:00 

Uinti:
6-8 x
1:30min max distance 
rest 2:00

4 Sets
5-8 Strict Pull Up (weighted)
5-8 Ring Dip (weighted)
-Max Reps of unbroken C2B-

Every 2:00 x 4
25/20 Cal Row
-Max Ub Set Of Toes To Bar-

3 Sets
10 Dumbbel Bench Press
8-12 Deficit Push Up

For Time:
10 x Shuttle Run (7,5m + 7,5m)
4/3 Rope Climb
10 Back Lunges 80/55kg
10 x Shuttle Run (7,5m + 7,5m)
4/3 Rope Climb
10 Back Rack Lunges 80/55kg
10 x Shuttle Run (7,5m + 7,5m)
4/3 Rope Climb
10 Back Rack Lunges 80/55kg
10 x Shuttle Run (7,5m + 7,5m)

Timecap: 16:00

Front Squat + Split Jerk
3 x 1 + 2
3 x 1 + 1
*1 + 2 samalla kuormalla ja 1 + 1 samalla kuormalla

40s work 20s Off x 8
A: 15/12 Cal Ski
B: Max Reps of Rope Climb

Power Clean
EMOM 4
1 Power Clean 87%

rest 2:00

Every 1:30 x 4
2 Power Clean 85-87%

Rest 2:00

Every 2:00 x 4
3 Power Clean 85-87%

10 Rounds
For Time:
8 Overhead Squat 60/42,5 - 50/35
6 Burpee Over Bar
Timecap 12:00

4 Sets
6-8 Dumbbel/Kb Push Press
15-20 Toes To Bar
-Max Reps of Strict Hspu-

Every 2:00 x 4
80 Double Unders
1-2 kierrokset max reps of legles rope climb
3-4 kierrokset normaali rope climb

*double unders = skaalaa semmoiseksi toistomääräksi, että aikaa menee max 1:15-1:30 jos 80 liikaa. Tai vaihtoehtoisesti tuplamäärä sinkkuja
*tarvittaessa skaalaa leglesit alusta asti normaali rope climbiksi

Handstand Skills: 10-15min
Hs Walk
Obstacle
Piruet
Hspu
Free handstand

For Time:
5 Rounds
20/18 Cal
15-12-9-6-3
Bench Press (75% of Bodyweight)
Towel Pull Up

Timecap 15:00

90min Pk harjoitus
Juoksu, soutu,pyörä, hiihto, uinti

Tai jaettuna päivän aikana 2 x 45min
Esim Aamulla 45min juoksu ja illalla 45min uinti

Snatch Balance
3 x 2
3 x 1

10min To Find
2 Clean & Jerk
-Then-
1 x 3 90%
1 x 3 85%
1 x 3 80%

For Time:
0:00-10:00
9-7-5
Ring Muscle Up
Snatch 80/55kg
*ring muscle up = bar muscle up = chest to bar = pull up
10:00-12:00
-Max Reps of Bar Muscle Up / C2B / Pull Up / T2B

Accessory: 2-3 Sets
10 Dumbbel Bench Press
10 Deficit Push Up
6-10 Ring Dip