1:30 On 1:00 Off - 3 Rounds (18min)
A: 15/12 Cal Row + 6 Shuttle Run(7,5 + 7,5m) + Max Reps Of Devill Press 2 x 22,5/15
B: 12 Box Over Jump 24/20 + 60 Dups + Max Reps of DB Hang Power Clean

Tulos: Devill Pressit + Hang Power Clean + Jerk

4 Rounds For Time:
15 Chest To Bar
15 Pull Ups
15 Toes To Bar
Rest 1:1 Between Rounds
Tulos: kokonaisaika taukoineen

Accessory1: 2-3sets
8/8 Dumbbel Oh-Squat
15 Banded Kettlebell Swing
8/8 Lateral Box Step Up (pistol) kunnon hallittu alaslasku

Accessory2:
15-20 Ghd Sit Ups
60s L-sit kässärit/kahvat (aina kun katkeaa kello seis)

Snatch Balance
5 x 2 (hevy as possible, pyri tekemään kaikki samalla kuormalla)
Rest 2:00

Snatch Pull + Squat Snatch
4-5 x 3 + 1 85-90%
Rest 2:00

10-15min Handstand Skills:
Handstand Walk
Piruet
Obstacle
Free Handstand

For Time:
9 Front Squat 102,5/70kg
9 Hs Walk (7,5m =1)
15 Front Squat 85/55kg
15 Ring Muscle Up
21 Front Squat 60/42,5kg
21 Wall Facing Hspu

Tc 15:00

6 Rounds
25/20 Cal Echo Bike
25/20 Cal Row
10 x Shuttlerun (10m + 10m)
Rest 1:1 Between Rounds

Skills: 10-12min
Double Unders
Triple Unders
Crossover
Double Crossover

0:00-2:00
10 Power Snatch 70/45kg
2:00-4:00
8 Power Snatch 75/50kg
4:00-6:00
6 Squat Snatch 85/60kg
6:00-8:00
4 Squat Snatch 90/65kg
8:00-11:00
2 Squat Snatch 100/70kg

Pause Front Squat (3s)+ Front Squat
4 x 1 + 2
rest 2:00

4 Sets
5 Push Press (ei tng)
-Max Reps of Deficit Kipping Hspu-
rest 2:00

Assessory: 2-3 Sets
10-12 Barbell Bicep
10-12 Skull Crusher
10-12 Dumbbel Bicep
6-12 Diamond Push Up
10-15 Voimapyörä

Clean Pull + Squat Clean
4 x 3 + 1 (heavy as possible)

Barbell Condition
Every 1:30 x 6
2 x 10
2 x 8
2 x 6

3:00 On 1:00 Off
60 Double Unders
3 Rope Climb
-Max Reps Of Toes To Bar-

Accessory: 2-3 Sets - New Set Every 4:00
15-20 Ghd Sit Ups
8-12 Dumbbel Bench Press
8-12 Btn Sholder Press

4 Rounds
5:00 On 1:00 Off
25/20 Cal Echo Bike
10 Front Squat 85/55kg
12 Bar Over Burpee
-Max Reps of Ring Muscle Up or Bar Muscle Up or C2B

2 Rounds For Time:
30 Wall Ball
10 Strict Hspu / Ring Dip
Tc: 4:00
Rest 1:00

2 Rounds For Time:
20/16 Call Row
12 Deficit Hspu or Normal Kipping Hspu
Tc: 4:00
Rest 1:00

2 Rounds For Time:
12 Box Over Burpee 30/24
21 Kipping Hspu/ Narrow Push Up
Tc: 4:00

Accessory: 3 Rounds
60s L-Sitt (kello stop aina kun alas)
10-15 Voimamyörä
7-7-7 Barbell Bicep

Power Snatch
5 x 3 (heavy as Possible)
-Rest 2:00-

Pause Back Squat + Back Squat
4 x 1 + 2
rest 2:00

AMRAP 10
7-8-9-10-11- -
Ub C2B or Pull Ups
Ub Pull Ups or Toes To Bar
Ub Toes To Bar or Leg Raises

3 Rounds
For Time:
15m Hs Walk 7,5 + 7,5m
5 Squat Snatch 85/55kg - 70/47,5 - 60/42,5

Hs Walk = 5 + 5 or 4 Wall Walk

Squat Clean + Hang Clean + Hi Hang Clean
4 x 1 + 1 + 1

Every 1:15 x 8
2 Split Jerk

4 Sets Every 2:30
5 Deadlift
3 Bench Press

Deadby
Emom
5 Pull Up
10 Push Up
12 Pistol Squat

Accessory:2-3 Sets
8/8 Dumbbel Oh-Squat
15m Sled Pull (köysi)
8-12 Leg Raises (hallinta alas)

EMOM 40
A: 15/12 Cal Echo Bike
B: 20 Steps Db Front Rack Lunges
C: 8 Db Devill Press 2 x 22,5/15
D: 15 Ring Dip (s:12)
E: Rest 1:00

Accessory: 2-3 Sets
30s Ring Dip Hold Ylhäällä
30s Ring Dip hold Alhaalla
30s Hanging Flutter Kick
30s Free Hs Hold

4-5 x
1 Push Jerk + 2 Split Jerk
*rest 2:00
*heavy as possible

Every 2:00 x 8
A: 4 Power Clean 82-87%
B: 2 Squat Clean 82-87%

4 Sets
6-10 Strict Pull Up
4-8 Bar Muscle Up / C2B
15-20 Toes to Bar

5 Rounds
15 Bar Over Burpee
5 Shoulder To Overhead 100/70kg - 85/55kg - 60/42,5kg