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

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

For Time:
6/4 Rope Climb
4 x 5m Hs Walk + Piruet + 5m Hs Walk
120 Double Unders
4 x 5m Hs Walk + Piruet + 5m Hs Walk
6/4 Rope Climb
120 Double Unders
Tc: 13:00

Accessory: 2-3 Sets
10-12 Dumbbel Shoulder Press
12-16 Kossak Squat
15-20 Ghg Sit Ups

Emom 5
3 Squat Snatch 60-70%
rest 2:00

Emom 5
2 Squat Snatch 70-80%

rest 2:00

Every 30s For 5:00
1 Squat Snatch 80-85%

rest 2:00

Emom 5
2 Squat Snatch 70-80%

Back Squat
2 x 8
3 x 6
-Rest 2:00-

For Time:
3 Rounds
25 Toes To Bar
400m Run
15 Oh-Squats 80/50 - 70/45 - 60/40

Tc: 15:00

Accessory: 2-3 Sets
6-10 Pike Push Up
30-45s Hanging Flutter Kick
10-12 Bicep Curl

For Time:
50/40 Cal Row
25 Burpee Box Jump Over 24/20”
50 Dumbbel Front Squat 22,5/15
50/40 Cal Row
25 Burpee Box Jump Over 24/20”
50 Dumbbel Thruster
Tc: 18:00

4 Sets
6-12 Ring Pull Up / Strict Pull Up
4-8 Ring Muscle Up
6-10 Strict Handstand Push Up
-Rest 2:00-

3-4 Sets
6-10 Ring Dip
6-10 Bar Muscle Up
8-12 Deficit Kipping Hspu
-Rest 2:00-

Accessory: 2-3 Sets
8-12 Incline Dumbbel Bench Press
8-12 Dumbbel Row
45-60s Plank

5 Kierrosta - 5:00 On 4:00 Off
5:00min Juoksu tai
*80-85% max sykkeestä
4:00 off palautus (juosten)
*tavoite saada sykkeet tippumaan lähelle 60% max sykkeestä

4-5 Kierrosta - 4:00 On 3:00 Off
4:00min Uinti
*80-85% max sykkeestä
3:00 off palautus uiden tai pysähdyksissä
*tavoite saada sykkeet tippumaan lähelle 60% max sykkeestä

For Time:
2-3-4-5-6-7-8
Ring Muscle Up
Sandbag Squat Clean
Timecap: 15:00

Snatch Balance + Oh-Squat
4 x 1 + 2
-Rest 2:00-

Clean & Jerk
3 x 2 75-80%
3 x 1 85-90%
-Rest 2:00-

Accessory: 2-3 Sets
6/6 Dumbbel Squat Snatch
8/8 Dumbbel Oh-Squat
30 Double Crossover / Crossover

Power Snatch + Overhead Squat
3 x 1 + 3
3 x 1 + 2
*heavy as possible

Overhead Squat
2 x 5
2 x 3
-Rest 2:00-

EMOM 10
A: 8-12 Strict Pull Up
B: 15-20 Toes To Bar

For Time:
21-15-9
Cal Row
Snatch 50/35kg
15m Handstand Walk
Tc: 12:00

Push Jerk + Split Jerk
3 x 2 + 3
3 x 1 + 2
-Rest 2:00-

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

For Time:
2 Rounds
25/20 Cal Echo Bike
25 Dumbbel Snatch 32,5/25
15m Oh Lunges (o/v)
Tc: 12:00

AMRAP 20
5 Bar Muscle Up
10 Wall Walk
15 Thruster 35/25kg

4 Sets
4-8 Strict Hspu
8-10 Dumbbel Bench Press
-Max Ub set of Kipping Hspu-
-Rest 2:00-

4 Sets
30 Double Crossover
2-5 Ring Muscle Up
30s Free Hs Hold
-Rest 2:00-

Accessory: 3 Sets
10-12 Skull Cruscher
30-45s Dip Hold (yläasennossa)
10-15 Leg Raises

6 Rounds
2 Legless Rope Climb
7,5m Hs Walk
4 Front Squat 125/80kg
7,5m Hs Walk

Squat Clean + Split Jerk
2 x 2 + 3 75-80%
3 x 1 + 2 80-85%

Every 4:00 x 4
100 Double Unders
12 Box Over Burpee 24/20
20 ub C2B

Accessory:
15-20 Back Extension
15-20 Ghd Sit Ups

For Time:
10K Run
3K Swim

or

5K Run
1000m Swim