Overhead Squat
5-5-5-2-2
-Rest 2:00-

Every 2:00 x 4
15/13cal Row + 15 Burpee Over Rower

4 Sets
15-20 Ub Toes To Bar
5 Power Snatch 75-80%
-Rest 1:30-2:00-

21-15-9
Sandbag Squat (olalla)
7-5-3
Handstand Walk (7,5m=1)

Every 2:15 x 4
18/15 Cal Row
6 Devill Press 2 x 22,5/15
-Max Reps of Power Clean & Jerk 90%-

Pause Front Squat + Front Squat
4-5 x 1 + 1

AMRAP 10
100 Double Unders
3 Rope Climb (legles) or normal
8 Dumbbel Squat Snatch 32,5/25kg

Accessory: 2-3 Sets
10/10 Bulgarian Split Squat
8-10 Behind the neck Shoulder Press
45s Free Hs Hold

Front Squat + Split Jerk
4-5 x 3 + 1
-Rest 2:00-

Every 2:00 x 6
A: 10 Power Clean + Jerk
B: 15-20 Kipping Hspu

3-4 Sets
15-20 Ghd Sit Ups
16 Pistol Squat
-Rest 2:00-

For Time:
25 Shuttle Run (7,5m + 7,5m)
7 Rope Climb
25 Bench Press 85/55kg
7 Rope Climb
25 Shuttle Run

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

4 Sets
3-6 Ring Muscle Up / Bar Muscle Up
3-8 Wall Facing Hspu / Strict Hspu
-Rest 2:00-

For Time:
27-21-15-9
Row Cal
Thruster 50/35kg

Skills: Hs Skills
Hs Walk
Piruet
180/360
Hspu
Free Handstans

Accessory: 2-3 Sets
7-7-7 Bicep Curl
12-15 Skull Crussher
60-90s Plank

Overhead Squat
4-5 x 1 + 1
-Rest 2:00- Heavy as possible-
*käyttö räkissä välissä.

AMRAP 10
1 Shuttle Run (7,5m + 7,5m)
1 Rope Climb
2 Shuttle Run
2 Rope Climb
etc.

Squat Snatch + Hang Squat Snatch
4-5 x 2 + 1 (75-85%)

Accessory: 3 Sets
5-7 L-Pull Ups
5-8 Pause Ring Dip
15-20 Back Extension

Every 2:00 x 8
Clean & Jerk
3-3 75-80%
2-2-2 80-87%
1-1-1 85-90%

4 Round
For Time:
20/16 Cal Echo Bike
3 Legless Rope Climb or Rope Climb
10 Strict Hspu or Kipping Hspu
rest 1:30 Between Round
Tulos = kok.aika lepoineen

For Time:
21-15-9
Bar Facing Burpee
Front Squat 100/80kg - 85/55kg

Skills:
1:00 Work 1:00 Rest
A: Double Crossover/ Crossover
B: Handstand Walk / Hs Walk + Hspu

Squat Snatch + Hang Snatch
3 x 2 + 1 75-80%
3 x 1 + 1 80-87%
-Rest 1:30-2:00-

Every 2:00 x 6
A: 3 Back Squat 75-80%
B: 1 Back Sqqut 82-87%

4 Sets
12 Dumbbel Bench Press (heavy aa possible)
3-7 Ring Muscle Up Or Bar Muscle Up
-rest 1:00-
Max Ub Set of C2B
-Rest 2:00-

3 Rounds
For Time:
12 Box Over Jump 30/24”
12 Overhead Squat 85/55kg
Tc: 9:00

Every 4:00 x 4
100 Double Unders
12 Dumbbel Thruster 2 x 22,5/15
500/400m Row
-Max Reps of Burpee over Rower-

Rest 5:00

Every 2:00 x 5
30/25 Cal Echo Bike
-Max Reps of Dumbbel Devill Press 2 x 22,5/15

Rest 5:00

Every 2:00 x 5
40 Wall Ball 9/6kg
-Max Reps of Dumbbel Clean & Jerk 9/6kg -

Accessory: 2-3 Sets
20-30 Ghd Sit Ups
10-15 Leg Raises
-Rest 2:00-

5 Rounds For Time:
5 Burbee Box Jump Overs 30/24”
1 Clean & Jerk 125/85kg or 90%
*add 1 c&j after each round

Split Jerk
5 x 1 (heavy as possible)
-rest 2:00-

Every 1:30 x 8
A: 10Deadlift 140/105kg - 120/80 - 100/70kg
B: 20m Handstand Walk or 10-20m

Accessory: 3 Sets
10/10 Bulgarian Split Squat
8-10 Ring Dip
30-45s Ring L-Sit

As Many reps As Possible in 12:00
10 Snatch 42,5/30kg or 50%
-Rest 1:00-
10 Snatch 60/42,5kg or 60%
-Rest 1:00-
10 Snatch 85/50kg or 80%
-Rest 1:00
10 Snatch 95/60kg or 90%

Every 4:00 x 4
10 Sandbag Clean 60/40kg
8-12 Strict Pull Up
20-30 Kipping Hspu

Hspu = sellainen toistomäärä, että menee max kolmessa osassa.

AMRAP 12
21/18 Cal Row
15 Ghd Sit Ups
9 Bar Muscle Up

Accessory: 2-3 Sets
8-12 Incline Bench Press
15-20 Bicep Curl
15-20 Skull Crusher