Pause Split Jerk + Split Jerk
4-5 x 1 + 1 (heavy as possible)

3:00 On 1:00 Off
2 Sets
7-10 Bar Muscle Up / C2B
5 Clean 78-82%

2 Sets
6 x Shuttle Run
3 Clean 82-86%

2 Sets
20/16 Cal Row
1 Clean 86-90%

Emom 8
A: 30s Double Crossover
B: 30s Free Handstans Hold

For Time:
30 Kipping Hspu
15 Devill Press 2 x 22,5/15
10 Hs Walk (7,5m)

Every 2:00 x 6
10-10-8-8-6-6
Power Snatch

*eka kymppi mahdollisiman raskas ja loput samalla kuormalla

Pause Front Squat + Front Squat
4-5 x 1 + 2
-Rest 2:00-

4 Rounds
For Time:
100 Double Unders
20 Dumbbel Thruster
5 Ring Muscle Up / Bar Muscle Up / C2B

Timecap: 16:00

Accessory: 3 Sets
8 Seated Shoulder Press (tanko)
4-8 Wall Facing Hspu / Ring Dip
10-15 Barbell Bicep

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

4 Sets
5/5 Dumbbel Squat Snatch
8/8 DB Oh-Squat
-Rest 1:30-

Accessory1: 3 Sets
10-12 Bulgarian Split Squat per Side
8-12 L-Pull Up / Strict Pull Ups (vastaote)
15-20 Ghd Sit Ups

Accessory2: 3 Sets
10-12 Yhden Jalan Suorin jaloin mave
6-10 Ring Dip (3s pause alhaalla)
45/45s Side Plank

I
4-5 Sets
3 Front Squat + 2 Split Jerk
*heavy as possible)
-Rest 2:00-

2:00 Work 1:00 Off x 4
60 Double Unders
12 Dumbbel Thruster
-Max Reps of Legles Rope / Rope Climb

4 Sets
6-12 Strict Hspu
5-3-3-2
Squat Clean 80-87%
-Rest 2:00-

AMRAP 10
15 Toes To Bar
25 V-Ups
20 Pistol Squat

II

Overhead Squat
5-5-3-2-2

Every 2:00 x 4
14/12 Cal Row + 14 Burpee Over Rower

4 Sets
8 Box Over Jump 30/24”
3 Squat Clean 80-85%
-Rest 2:00-
*pyri, että viimeisen hypyn jälkeen ensimmäinen tempaus tulisi mahdollisimman nopeasti

21-15-9
Sandbag Clean 60/42,5
Dumbbel Snatch 32,5/25kg

Accessory: 2-3
10-12 Btn Shoulder Press
15-20 Banded Face Pull
10-12 Skull Crusher

3 Rounds
For Time:
300/250m Row
12 Bar Muscle Up /C2B
Tc: 8:00

Rest 4:00

3 Rounds
12/10 Cal Echo Bike
6 Devill Press 2 x 22,5/15
24 C2B / Pull Up

Tc: 9:00

Rest 4:00

For Time:
50 Wall Ball 9/6kg
30 Toes To Bar
21 C2B / Pull Ups
15 Bar Muscle Up / Ring Dip
Tc: 8:00

Accessory: 2-3 Sets
15-20 Ghd Sit Ups
30-45s L-Sitt
10-15 Voimapyörä

Barbell Conditioning
10-10-8-8-6-6
Power Clean + Jerk

4 Sets
5 Bench Press
3 Deadlift
-Rest 2:00-

21-15-9
Shuttle Run 7,5m + 7,5m
Shoulder To Overhead 85/55kg

Accessory: 2-3 Sets
10/10 Bulgarian Split Squat
40m Sled Pull (hand over hand)
10-12 Stiff Leg Deadlift
12-15 Barbell Bicep

Squat Snatch
3 x 3 60-70%
3 x 3 70-80%
4 x 2 80-90%

3:00 On 1:00 Off x 3-4
15-20 Toes To Bar
15-20 C2B/ Pull Up
15 Dumbbel Bench Press 32,5-25 / 25-17,5

For Time:
21-15-9
Wall Walk
Box Over Burpee

For Time:
0:00-17:00
1000/800m Row
1000/800m Ski/Bike Erg
1000/800m Row
60m Walking Front Rack Lunges 2 x 22,5/15

Tc:17:00

Rest 3:00

For Time:
20:00-37:00
60/50Cal Echo Bike
1000/800m Row
60/50cal Echo Bike
80 Wall Ball 9/6kg

Tc: 17:00

Muscle Up (ring,bar) 10-15min
-Ring Mu/Bar Mu
-Banded Mu
-Jumpping Mu
-Lattiasta kääntö

Accessory: 3 Sets
30m (15 + 15m) Hand Over Hand Sled Pull
8-12 Ring Dip / Box Dip
10-15 Leg Raises
30-60s L-Sit

Clean & Jerk
3 x 3 60-70%
3 x 2 70-80%
4 x 2 80-90%

3:00 On 1:00 Off x 3-4
10 Box Over Burpee 30/24”
18 Kipping Hspu
-Max Reps of Strict Hspu-

3 Rounds
12 Front Squat 85/55kg
5 Ring Mu / 10 Bar Mu
6 Thuster

Tc: 10:00