For Time:
”Fran”
21-15-9
Thruster 50/30 - 42,5/30
Pull Ups

Rest 1:1

For Time:
90 Dups
28 T2B
60 Dups
21 T2B
30 Dups
15 Toes To Bar

Rest 1:1

For Time:
”Karen”
150 9/6kg

Accessory: 2-3 Sets
15-20 Back Extension
50 Ghd Sit Ups

Hang Snatch + Snatch
4-5 x 1 + 2

Snatch Pull
4-5 x 3 110-120%

Skills: 10-12min
Ring Muscle Up / Bar Muscle Up Skilss
*Banded

AMRAP 12
8 Dumbbel Snatch (o) 32,5/25kg
8 Dumbbel Snatch (v)
8 Dumbbel Oh-lunges (o) steps
8 Dumbbel Oh-lunges (v) steps
40 Crossover
*27,5/22,5 - 22,5/15kg

Accessory: 2-3 Sets
1-3 Strict Ring Mu or 3-5 L-Pull Ups
8-12 Skull Crusher
10-12 Bicep Curl

Jerk Dip 100-110%
4 x 2
-Rest 1:30-2:00-

Pause Squat Clean (polven alla) + Squat Clean
4 x 1 + 1
Rest 1:30-2:00

Gymnastic Comblex
3-4 x
5 Pull Up
4 C2B
3 Bar Muscle Up
*samasta otteesta
Tai T2B-Pull Up-C2B

For Time:
3 Rounds
21 Deadlift 100kg
21 Handstand Push Up

Handstand Walk Skills:10-15min

Max V2o
3 Rounds
45s Work 2:00
A: Echo Bile
B: Bar Over Burpee

*tarkotus on päässä max hapenoton puolelle, eli heti kun kello lähtee käyntiin miin 100% teholla ja loppuun asti.

Accessory: 2-3 Rounds
30-45s Hanging Flutter Kick
30-45s L-Sit
1:00 Free Handstand
Rest 2:00

Snatch Pull
3 x 3 110%
2 x 2 120%
Rest 1:30-2:00-

Muscle Snatch
4 x 3
-Rest 1:30–2:00-

Every 2:00 x 8
A: 4 Back Squat
B: 2 Back Squat

For Time:
4 Rounds
6 Dumbell Snatch 32,5/25 - 27,5/22,5
4 Devill Press 32,5/25
8 Burpee Pull Up

Accessory: 2-3 Sets
8-12 Hanging Leg Raises
15-20 Ghd Sit Ups

For Time:
30 Ring Muscle Up
*every break
5 Thruster 85/55kg - 70/50kg - 60/42,5kg

Timecap: 15:00

*or Bar Muscle Up / C2B / Strict Pull Up

Amrap 3 x 4
12 Box Over Burpee 30”/24”
30 Wall Ball
*1:00 rest between sets

Accessory 1:2-3 Set
8/8 Db/Kb Oh-Squat
8-10 Sumodeadlift Hi Pull
15m Sled Pull

Accessory2: 2-3 Sets
4-6 Ring Dip pause ylhäällä 3s
8-12 Dumbbel Bench Press
6-10 Ring Pull Up

Power Clean + Jerk
Find Heavy Tng 10reps
-Then-
Every 2:00 x 4
10 Tng Power Clean + Jerk 80-85%

Deadlift
4 x 3 (heavy as possible)
-Rest 1:30-2:00-

Every 2:30 x 4
5 Weighted Pull Ups
5 Bench Press

For Time:
5 Box Over Burpee 30/24”
1-2-3-4-5
Clean & Jerk 125/85kg or 90%

Hang Power Clean + Power Clean
4-5 x 2 + 1

Pause Overhead Squat
4 x 2

Gymmastic Skilss:
3-4 Sets
10 Toes To Bar
9 Butterfly or kipping Pull Up
8 Chest To Bar

*tai skaalaa toistot itselle sopivaksi

Accessory: 2-3Sets
30-45s Hanging Flutter Kick or L-Sit
15-20 Back Extension

For Time:
3 Rds
10 Hspu
20 Toes To Bar

2Rds
10 Strict Hspu
5 Rope Climb

1Round
10 Wall Facing Hspu
20 Bar Muscle Up

*Hspu = skaalaa tarvittaessa 5-10 toisto
*Bar Muscle Up = Chest to bar pull up / Pull Up

Timecap: 16:00

For Time:
2 Rounds
30/25 Cal Echo Bike
30/25 Cal Row
30/25 Cal Ski

Hs Walk Skills: 10-15min
-Hs Walk
-180/360
-Piruet
-Obstacle
-Hspu
-Free Handstand

Accessory: 2-3 Set
8-10 Behind The Neck Shoulder Press
10-12 Bicep Curl
10-15 Voimapyörä

Every 2:00 x 8
A: 5 Power Clean 80-85%
B: 3 Squat Clean 80-85%

Split Jerk
4-5 x 3 80-85% (ei tng)
Rest 2:00

4 Sets
5 Weighted Pull Up
4-8 Strict Handtand Push Up (deficit of needed)
-Rest 1:30-2:00

3 Rounds
50 Wall Ball 6/9kg
50 Lateral Box Over Burpee
Tc: 20:00