Every 2:00 x 8
A: 3 Squat Snatch 70-80%
B: 1 Squat Snatch 80-90%

Back Squat
3 x 4
2 x 3

For Time:
50/46- 40/36 - 30/26 - 20/16 - 10/6Cal Echo Bike
Cal Echo Bike
Wall Ball 9/6

Accessory: 2-3 Sets
10 Behind The Neck Push Press
16 Pistol Squat
20-30 Ghd Sit Ups
rest 2:00

Split Jerk + Front Squat + Split Jerk
4-5 x 1 + 2 + 1
*rest 2:00

1:30 Work 30 Rest x 6
A: 20/18 Cal Ski + Max Reps of Kipping Hspu
B: 20/18 Cal + Max Reps of Kipping Hspu (deficit) or normal

Every 2:00 x 8
A: 3 Squat Clean 70-80%
B: 1 Squat Clean 80-85%

For Time:
300 Double Unders
30 Wall Walk
30 Bar Muscle Up

Or

200 Double Unders / 400 Single U
20 Wall Walk
30 Bar Muscle Up / Ring Dip / C2B

Tc: 15:00

Every 2:00 x 5
12/10 Cal Echo Bike
6 Devil Press 2 x 22,5/15
-Max Reps of Toes To Bar-

Every 3:00 x 4
6 x Shuttle Run (15m + 15m)
25 Wall Ball
-Max Reps of Rope Climb (legles or normal)

Every 4:00 x 3
500/400m Row
12 Burpee Over Rower
-Max Reps of Dumbbel Thruster 2 x 22,5/15

4 Sets
4-8 Strict Hspu
5 Weighted Pull Up
-Rest 2:00-

Avcessory: 3 Sets
20-30 Back Extension
20-30 Ghd Sit Ups

Overhead Squat
Find Heavy 1Rep in 10min
-then-
3 Rep 90%
3 Rep 85%
3 Rep 80%

40s Work 20s Off
A: Back Rack Lunges (target 6-10reps)
B: Free Handstand or Wall
C: L-Sitt (dumbbel,ring)

Squat + Hang Snatch
4-5 x 1 + 1

Deadlift
3 x 5
2 x 3

4-5
5min Interval
Juosten/Soutu/Pyörä/Hiihto/
Rest 3:00
Jos Uinti niin 2:30min
Rest 2:30

Pyri tekemään max määrä metrejä suoritus aina 5min

Find Heavy 1 Rep Squat Snatch
-Then-
2 Reps 90%
2 Rep 85%
2 Rep 80%

Power Clean + Jerk
4-5 x 3 + 1

Handstand Skills:
Hs Walk
Obstacle
Piruet
Hspu

For Time:
15-12-9-6-3
Back Squat M: 1.25 x Bodyweight / W 1 x Bw
Bench Press 75% (bodyweight)
6 Sandback Clean 60/40

*jos paino liikaa kyykky ja penkki niin sellainen kuorma, että saat ensimmäisen 15 tehtyä max 3 Setissä sama penkissä

Timecap: 20:00

Accessory: 3 Sets
Max Ub set of Deficit Push Up
45-60s Plank
7-7-7 Bicep

Snatch Balance
Find 1 Rep Max in 10min
-Then-
2 Rep 90%
2 Rep 85%
4 Rep 80%

5:00min
30s On 30s Off
-Max Reps of Ring Mu/Bar Mu/ C2B
*pyri, että renkaista tangosta vasta alas kun 30s täynnä

Back Squat
4-4-3-3-3
-Rest 2:00a

5 Rounds
For Time:
7 Deficit Hspu (dumbbel)
21 Toes To Bar
7 Deadlift 150/107,5kg
Tc: 15:00

Every 5:00 x 3
30/24 Cal Echo Bike
12 Shuttle Run (15m + 15m)
8 Sandbag Clean
-Max Cal Row-

Every 4:00 x 4
10 Box Over Burpee 30/24”
15m Sandbag Lunges 60/40kg
100 Double Unders
-Max Cal Echo Bike-

4 Sets
5-5-3-3
Bench Press
-Max Reps of Deficit Push Up-
Rest 2-3min

3 Sets
10 Back Extension + 10s Hold on top + 6-10 Back Extension
rest 1:00-1:30
10 Ghd Sit Ups + 10s Hold on top + 6-10 Ghd Sit Ups

Squat Clean + Jerk
Find 2 Rep Max in 10min
-Then-
2 Rep 90%
2 Rep 85%
2 Rep 80%

4 Sets
20-30 Toes To Bar
8-12 Ring Dip
1:30 Max Rep Of Rope Climb (1-2set Legles 3-4set normaali tai kaikki normaali)
Rest 2-3min

For Time:
100 Wall Ball 9/6
100 Double Unders
100 Pull Ups

Accessory: 3 Sets
10-12 Behind the neck Shoulder Press
12-15 Barbell Bicep Curl
30-45 L-Sit (db/ring/box)

Inteval
2 x 12min Run (max distance)
6min rest Between Sets

Or
12min Swim (max Distance)

*hyvä alkulämmin molempiin 10-15min + 10min loppuverryttely