Every 2:00 x 8
A: 1 Hang Snatch + Squat Snatch
B: 1 Power Snatch + 2 Oh-Squat

EMOM 10 - 30s Work + 30s Rest
A: 5m Hs Walk + Piruet + Hs Walk or 5-10m Hs Walk
B: Max Reps of Strict Hspu or Kipping Hspu

5 Rounds For Time:
2 Rope Climb
5 Shuttlerun (15m + 15m)
Clean
1 Round - 4 Clean 110/65kg
2 Round - 3 Clean 115/70kg
3 Round - 2 Clean 120/ 75kg
4 Round - 1 Clean 130/87,5kg
5 Round - 1 Clean 135/95kg

Tc: 15:00

Accessory: 2-3 Sets
Pistol Squat 8-10 Per Side
60s Plank
1:00 Free Handstand Hold

Front Squat
5 x 5

EMOM 5
30s On 30s Off
-Max Reps of Bar Muscle Up

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

5 Rounds
For Time:
15 Front Squat 60/42,5
10 Burpee Pull Up

Tc: 12:00

3 Sets
4:00 On 1:00min Off
10 Devill Press 2 x 22,5/15
-Max Cal Echo Bike-
(target 24/20cal min)

4 Sets
3:00 On 1:00 Off
100 Double Unders
10 Box Over Jump
-Max Reps of Shuttle Run (15m=1)

Bench Press
5-5-5-3-3-3
1-3sets -Max Reps of Strict Hspu-
4-6 Sets -Max Resp of Deficit Push Up-

Accessory: 3 Sets
10 Back Extension + 10s Hold on top + 6-10 Back Extension

10 Ghd Sit Ups + 10s Hold on top + 6-10 Ghd Sit Ups

Snatch Pull + Snatch
4-5 x 2 + 1 85-90%

Every 3:00 x 4
15 Toes To Bar
10 C2B / Pull Up
5 Muscle Up / C2B

Back Squat
5 x 4

For Time:
3 Rope Climb(each round)
12-10-8-6
Squat Snatch 80/55kg (or 70%)

Tc: 15:00

2 Sets
2-5 Wall Facing Hspu or Strict Hspu or Ring Dip
3 Squat Clean 75-80%
-Rest 2:00-

2 Sets
4-8 Strict Hspu / Pike Push Up
2 Squat Clean 80-85%
-Rest 2:00-

2 Sets
8-12 Kipping Hspu
1 Squat Clean 85-90%
-Rest 2:00-

Handstand Walk Skilss:10min
Hs Walk
Piruet
Obstacle
Hspu
Free Handstand

For Time:
50 Shoulder Press 50/35kg - 42,5/30
*every drop
10 Bench Press 22,5/15
7/5 Cal Echo Bike

Timecap: 14:00

Laji 1
0:00-1:00 Max Reps of Shuttle Run (Kilpailija A)
1:00-2:00 Max Reps of Shuttle Run (Kilpailija B)
2:00-3:00 Max Reps of Shuttle Run (Kilpailija C)
3:00-4:00 Max Reps of Shuttle Run (Kilpailija D)
4:00-5:00 Max Reps Of Syncro Shuttle Run

5:00-16:00
AMRAP 11
15 Syncro Front Squat (Pair A)
15 Syncro Bar Over Burbee (Pair B)
15 Syncro Front Squat (Pair B)
15 Syncro Bar Over Burpee (Pair A)

3 Rounds
5 Rope Climb
50 Syncro Ring Row (Pair Syncro)
*30 Syncro Wall Ball (3-syncro)
*sandbag hold

3 Attemp
30s Work 15 Rest
1 RM Clean or 1 RM Snatch
*Snatch weight x 1.5

AMRAP 12
100 Single Unders / 20/15 Cal Row (pairA)
100 Double Unders / 20/15 Cal Row (pairB)
10 Syncro Hand Release Push Up (team)
15 Syncro Air Squat (team)

DeadBy Syncro Dumbbel
1min - 5 Dumbbel Devill Press 22,5/15
2min - 6 Dumbbel Devill Press
3min - 7 Dumbbel Devill Press
4min - 8 Dumbbel Devill Press
5min - 9 Dumbbel Devill Press
6min - 10 Dumbbel Devill Press
7min - 11 Dumbbell Devill Press
8min - 12 Dumbbel Devill Press
9min - 14 Dumbbel Devill Press
10min - 16 Dumbbel Devill Press
Etc..

*

Snatch Balance
Every 1:00 x 4
1 Snatch Balance 75-80%

Rest 2:00

Every 1:15 x 4
2 Snatch Balance 75-80%

Rest 2:00

Every 1:30 x 4
3 Snatch Balance 75-80%

EMOM 5
30s Work 30s Off
-Max Reps of Ring Muscle Up / Bar Muscle Up / Ring Dip/

HiManda!
For Time:
9-7-5
Strict Hspu
Squat Snatch 85/60kg

12-9-6
Bar Muscle Up
Power Snatch 70/50kg

Every 5:00 x 3
30/24 Cal Echo Bike
30/24 Cal Row
8 Box Over Burpee 24/20”
-Max Reps of Sandbag Clean”

Every 4:00 x 4
100 Double Unders
10 Burpee Pull Up
15 Sandbag Squat (olalla)
-Max Reps of Shuttlerun- (5m + 5m=1)

Every 2:00 x 8
A: 2 Squat Clean 85-90%
B: 1 Split Jerk 85-90%

3-4 Sets
2-3 Legless Rope Climb
8-12 Strict Pull Up
1:00 max Reps Toes To bar
rest 2:00

3 Rounds
For Time:
10 Front Squat 100/70kg
15 Dumbbel Bench Press 32,5/25
20 Chest To Bar Pull Up

Accessory: 2-3 Sets
6-10 Ring Pull Up
6-10 Ring Dip
8-12 Leg Raises

Hang Snatch + Squat Snatch
5 x 2 + 1
(pyri että kolme viimistä sarjaa on samalla painolla ja raskas)

EMOM 10
30s Work 30rest
A: Hs Walk + Piruet or Hs Walk
B: Hs Walk + Hspu or Strict/Kipping Hspu

Back Squat
4 x 4

AMRAP 6
20 Toes to Bar
15 Pull Up
10 C2B
5 Bar Muscle Up