5 x 2min Amrap
25 Cal Echo Bike
10 Box Over Burpee 24/20”
-Rest 1:00 Between Rounds-

4 x 3min Amrap
20 Cal Row
8 Devill Press 2 x 22,5/15
12 Dumbbel Thruster
-Rest 1:00 Between Rounds-

4 Sets
15-20 Ghd Sit Ups
15-20 V-Ups
1-2 Sets max Strict Hspu/ 3-4 Set Max Reps of Kipping Hspu
-Rest 2:00-

Handstand Skills: 10min
Handstand Walk
180/360/ Walk + Piruet
Obstacle
Hspu

Accessory:2-3 Sets
45-60s L-Sit Db or Ring

Snatch Balance + Overhead Squqt
4-5 x 1 + 2

Snatch Pull + Hang Squat Snatch
4 x 3 + 1 (heavy as possible)
-Rest 2:00-

AMRAP 12
12 Front Rack Lunges 70/50
10 Box Over Jump 30/24”
5 Squat Snatch

Accessory: 3 Sets
8-10 Dumbbel Bench Press
6-10 Ring Dip
6-10 Elevated Ring Row

Split Jerk
4 x 2 80-85%
3 x 1 85-95%
-Rest 2:00-

Pause Front Squat + Front Squat
4 x 1 + 2

30s Work 30s Off
A: Ring Muscle Up/ Bar Muscle Up
B: Deficit Hspu / Kipping Hspu

Every 2:00 x 5
25/20 Cal Row
10 Dumbbel Thruster
-Max Reps of Rope Climb-

Rope Jump Skills 10min
Double Unders
Crossover
Double Crossover
Triple Unders

4 x 5:00
1000/900m Row
-Max Cal Echo Bike-
1:00 Rest Between Rounds

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

5:00 On 1:00 Off
12 Bar Facing Burpee
5 Rope Climb
10 Front Rack Lunges 70/50
-Max Reps of C2B / Pull Ups-

AMRAP 4
20/16 Cal Echo Bike
10 Bar Muscle Up / C2B

Rest 2:00

AMRAP 4
20/16 Cal Row
8 Ring Muscle Up / Bar Muscle Up

rest 2:00

AMRAP 4
30/25 Cal Echo Bike
30/25 Cal Rower

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

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

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

For Time:
15 Kipping Hspu
8 Snatch 60/42,5

15 Chest To Bar / Pull Up
6 Snatch 70/50kg

10 Strict Hspu
4 Snatch 80/55kg

10 Bar Muscle Up / C2B
3 Snatch 85/60kg

5 Hs Wall (5m + 5m)
2 Snatch 90/65kg

Timecap 16:00

Accessory: 2-3 Sets
6-10 Ring Dip
45s Ring -Sit

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

EMOM 10
1 Split Jerk 85-90%

4 Sets Every 2:30
3 Bench Press
5 Deadlift

AMRAP 15
5 C2B
10 Ring Dip
12 Pistol Squat
10m Oh-Lunges 2 x 32,5/25kg

Accessory:2-3 Sets
6/6 Dumbbel Squat Snatch
8-12 Skull Crusher
60-90s Plank

For Time:
5K Row

Rope Skills:10min
Double Unders
Triple Unders
Crossover
Double Crossover

Ring Muscle Up / Bar Muscle Up Skills
Ring/Bar MU
Banded
Jumping

Every 2:00 x 8
A:5 Back Squat 78-82%
B: 3 Back Squat 82-85%

AMRAP 15
10 Strict Hspu - Kipping Hspu
5 Snatch 70/50 - 60/42,5
*add M: 5kg N:2,5kg after each Round

Every 4:00 x 4
10 Sandbag Squat (olalla)
20 Dumbbel Bench Press 32,5-25 / 22,5-15kg
10 Sandbag Clean

Acxessory: 2-3 Sets
60-90s L-Sitt DB/Ring
8/8 Dumbbel Oh-Squat
8-12 Elevated Ring Row

For Time:
10/8 Cal Echo Bike
6/5 Rope Climb
20 Toes To Bar

25/20 Cal Echo Bike
5/4 Rope Climb
20 Toes To Bar

40/32 Cal Echo Bile
4/3 Rope Climb
20 Toes To Bar

Timecap 15:00

AMRAP 5
12 Bar Facing Burpee
30 ub Wall Ball

Rest 2:00

AMRAP 5
12 Front Rack Lunges 70/50kg
8 Thruster

Rest 2:00

AMRAP 5
15 Box Over Jump 30/24”
25 Chest To Bar Pull Ups