Thruster
3-3-2-2-10
Rest 2:00
*10 toistoa 75% päivän raskaasta 2

4 Sets
-Max Reps of Pause Strict Hspu or Pike Push Up (pause alhaalla)-
1:30min-Max Reps of Legless Rope Climb
Rest 2:00

Deficit Deadlift (clean)
4 x 3
-Rest 2:00-
n.10cm koroke(ilman vyötä)

AMRAP 9
60 Double Unders
10 Deficit Hspu or normal kipping Hspu
30 Wall Ball

3 Rounds For Time:
50/40 Cal Echo Bike
10 Devill Press 2 x 22,5/15
8 Sandbag Clean 60/40
1:00min Rest after each round

*tulos kokonaisaika taukoineen
*target: alle 5:00min kierros

Rest 5-10min

4 Rounds For Time:
15 Box Over Burpee 24/20”
10 Sandbag Squat 60/40
15 Toes To Bar
1:00min Rest after each round

*tulos kokonaisaika taukoineen
*target: alle 4:00 min kierros

Bench Press
4 x 3
1 x Max Reps 80%

Accessory: 2-3 Rounds
30-45s L-Sitt
8-10 Push Up (3s Pito alhaalla vähän lattian yläpuolella

Every 2:00 x 8
A: 1 Power Snatch + 1 Ohs + 1 Power Snatch
B: 2 Squat Snatch

4 Rounds
1:00 10-15 Ghd Sit Ups - 30s Rest
30s -Max Reps of Toes To Bar - 30s Rest

Back Squat
5 x 3
Rest 2:00

AMRAP 12
20 KB Swing 32/24kg
10m + 10m Hs Walk
5 Ring Muscle Up

*skaalaa hs wall 5m + 5m tai 2,5m + 2,5m tai 6 Wall Wall
Ring Muscle Up = Bar Muscle Up = C2B

Warmup: 10-15min

20min Max Distance of
Run/Ski/Bike/Row/Swim

Cooldown 10-15min

or

”Kalsu”

Every 1:15 x 8
2 Split Jerk

Every 1:15 x 8
3 Push Press

AMRAP 9
1-2-3-4-5-6-7
Strict Hspu
Kipping Hspu Deficit

Clean + Hang Clean + Front Squat + Hang Clean
4-5 x 1

For Time:
50 Cal Echo Bike
50 Cal Row
50 Cal Echo Bike

Power Snatch
Every 1:00 x 4
1 Snatch Balance 80-85%

Rest 2:00

Every 1:15 x 4
2 Snatch Balance 80-85%

Rest 2:00

Every 1:30 x 4
3 Snatch Balance 80-85%

EMOM 8
30s Work 30s rest
A: Ring/Bar Muscle Up or C2B
B: Ghd Sit Ups

”SBABEL”
For Time:
30 Squat Snatch 85/60kg
-Rest of Time-
Max Distance Of Handstand Wall
Tc: 12:00

Accessory: 2-3 Sets
30s Hold Ring Dip yläasento
30s Hold ala-asento
30scL-Sit

1:00 Max Cal Echo Bike
1:00 Max Reps Of C2B
1:00 Max Cal Row
1:00 Max Reps of Sandbag clean

Rest 5:00

EMOM 20
A: 60% of Max Cal Echo Bike
B: 60% of Max Reps Of C2B or Pull Ups
C: 60% of Max Cal Row
D: 60% of Max Reps of Sandbag clean

4 Sets
6-10 Ring Pull Up
5 Bench Press
-Rest 1:30-2:00-

2-3 Sets
15-20 Reverse Hypers
15-20 Back Extension
-Rest 1:30-

Every 2:00 x 8
A: 2 Squat Clean 85-92%
B: 1 Split Jerk 85-92%

3-4 Sets
20-30 Toes To Bar
8-12 Strict Pull Up
1:00 Max Reps of Rope Climb (normal or legles)
rest 2:00

AMRAP 9
9 Deadlift 100/70kg
6 Front Squat
3 Stoh

Accessory:2-3 Sets
8-12 Barbell Bicep
8-12 Skull Cruscher DB
8-12 DB Bicep
8-12 Narrow Push Up

1 RM Squat Clean

1 RM Jerk (räkistä)

1 RM Front Squat

-Max Ub Set of Toes To Bar-
rest 2:00

-Max Ub Set of Chest to Bar or Pull Up-

II

Max Ub Set Of Strict Hspu or Kipping Hspu
-Rest 2:00-

Max Ub Set of Deficit Hspu (db) or Normal Kipping Hspu or Ring Dip

1 RM Bench Press

1 RM Weighted Pull Up
-Max Reps of Strict Pull Up-

III

Max Ub Set of Ring Muscle Up or Bar Muscle Up or Kipping Pull Up

Rest 2:00

Max Ub Set of Bar Muscle Up or Banded Bar Muscle Up or Deficit Push Up (db)

AMRAP 12
500m Row
-Then Max Distance of Row-

*ensin mahollisimman nopea 500m josta soutu jatkuu loppuun soudun cooperina ja max metrit

For Time:
4 Rounds
20/16 Cal Echo Bike
Rest 1:1

*tulos kokonaisaika lepoineen. Jos cal menee 1:00 min niin lepoa saman verran 1:00.

IV

1 RM Squat Snatch

1 RM Oh-Squat

1 RM Back Squat

For Time:
50 Bar Facing Burpee

Rest 2:00

For Time:
100 Wall Ball

V

1 Rm Push Press

1 Rm Deadlift

Max Distance Of Handstand Walk

For Time:
2000m Ski

Every 2:00 x 2
10 Clean & Jerk 50-55%

Rest 2:00

Every 2:00 x 2
10 Clean & Jerk 55-60%

Rest 2:00

Amrap 2:00
Max Clean & Jerk 65%

Front Squat
4-5 x 3

4 Sets
5 Bench Press
1:00 Max Legles Rope Climb or Strict Pull Up
-Rest 1:30-

Accessory:
100 Deficit Push Up or normal
*every Break 25 V-Up