Power Clean
3 x 3
3 x 2
-Rest 2:00-
*heavy as possible

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

4 Rounds
20 Toes To Bar
15 Chest To Bar
10 Bar Over Burpee
5 Thruster 80/47,5kg

Timecap: 16:00

Skils Condition:
EMOM 10
A: 20-30 Double Crossover
B: Hs Walk + Piruet or Hs Walk + Piruet

Every 2:00 x 5
10 Devill Press 2 x 22,5/15
-Max Reps of Ring Muscle Up or Bar Muscle Up-

Rest 4:00

Every 2:00 x 5
25/20 Cal Echo Bike
-Max Reps of Legless Rope Climb

Rest 4:00

Every 3:00 x 4.
20/16 Cal Row
30 Wall Ball 9/6kg
-Max Reps of Bar Muscle Up or C2B

Accessory: 2-3 Sets
16 Pistoll Squat
8/8 Dumbbel Oh-Squat
15-20 Ghd Sit Ups

Snatch Balance + Ohs
5 x 1 + 1
-Rest 2:00-
*heavy as possible

Squat Snatch + Hang Squat Snatch
3 x 2 + 1 75-80%
3 x 1 + 1 80-85%
-Rest 2:00-

Every 4:00 x 3
10 Sandbag Clean
15 Dumbbel Bench Press
80m Sandbag Carry (bear hug)

3 Rounds
For Time:
10 Burpee Pull Up
10 Ring Dip
10 Dumbbel Squat Snatch 32,5/25 - 25/17,5

Timecap: 10:00

3 x Coopper
12min Max Distance Of Run/Row/Swim
-Rest 6:00-
12min Max Distance Of Run/Row/Swim
-Rest 6:00-
12min Max Distance Of Run/Row/Swim

Every 2:30 x 4
8 Box Over Jump
2 Squat Snatch 85-90%

4 x
1Squat Clean + 1 Hang Clean + 1 Front Squat + 1 Hang Clean
-Rest 2:00-
*heavy as possible

4 Sets
3-3-2-2
Split Jerk
-Max Up Set of Kipping Hspu deficit(käsp)

Accessory: 2-3 Sets
10-12 Incline Dumbbel Bench Press
10-12 Skull Crusher
30-45s L-sit

For Time:
15 Front Squat 102,5/70kg - 85/50kg
30 Bar Facing Burpee
15 Front Squat 102,5/70kg - 85/50kg - 60/42,5
Tc: 8:00

Rest 4:00

For Time:
15 Ring Muscle Up / Bar Muscle Up / C2B
15 Shoulder To Overhead 102,5/70 - 85/50 - 60/42,5
15 Bar Muscle Up
Tc: 12:00

AMRAP 20
30 Wall Ball 12/9kg
30 Cal Echo Bike
3 x Sandbag Carry (1=20m)
30 Handstand Push Up

Accessory: 2-3 Sets
12-16 Kossak Squat
12-15 Dumbbel Bench Press
5-10 Dragon Flag or Leg Raises

Power Clean + Hang Power Clean
3 x 2 + 1
3 x 1 + 1
-Rest 2:00-

Front Squat + Split Jerk
6 x 1 + 1
-Rest 2:00-

AMRAP 15
5-10-15-20..etc
Toes To Bar
3-6-9-12..etc
Sandbag Clean
5-10-15-20..etc
Chest To Bar Pull Ups

Skills Condition:
40s On 20s Off
A: Handstand Walk + Hspu or Hs Walk
B: Ring Muscle Up / Bar Muscle Up / Assisted

Matkavauhtijuoksua”
40min Juoksu/Soutu/Pyörä
75-80% Sykealueella

Tai

3 x 10min Uinti
75-80% Sykealueella
3-4min Palautuksella

Snatch Balance + Oh-Squat
3 x 1 + 2
2 x 1 + 1
*heavy as possible
-Rest 2:00-

Power Snatch
3 x 3
3 x 1
*Heavy as Possible
-Rest 2:00-

Every 2:30 x 4
60 Double Unders
10 Box Over Burpee 24/20
-Max Reps of Rope Climb-

3 Rounds For Time:
6 Devill Press 2 x 22,5/15
8 Strict Hspu / Kipping Hspu
12 Back Squat 85/50kg

4 Rounds
E2MOM - 1:30 On 30s Off
A: 10 Front Rack Lunges 70/50 - 50/35 + Max Reps of Bar Over Burpee
B: 12 Strict Pull Ups + Max Reps of Ring Dip
C: 6 Thruster + Max Reps Of Box Over Jump
D: 12 Pistol Squat + Max Cal Row
E: Rest 2:00

Skills: 40s On 20s Off x 10
A: Crossover/ Double Crossover/ Triple Unders
B: Handstand Walk (obstacle) Or Free Hs Hold