2 Rounds
1K Bike Erg
15 Deadlift 85/50kg
500m Run

1K Bike Erg
9 Front Squat 85/50kg
500m Run

Tc: 20:00

Pause Snatch (polven alla) + hang Snatch
4-5 x 1 + 1 82-87%

Every 2:00 x 8
A: 3-7 Wall Walk + Wall Facing Hspu
B: 6 Back Squat 70-75%

Skills: 40s Work 20s Off
A: Handstand Walk + Piruet
B: Double Crossover / Crossover
C: Hollow Rock

3 Rounds for Time 
15m handstand walk (Unbroken)
50 Jump rope variation*
10 Burpee Get Over 48/40”
Cap: 8 minutes
*Jump rope variation
* Round 1: Single Under
* Round 2: Double Under
* Round 3 Double Under Crossover

*hs walk = 10 or 5m or 5 Wall Walk

Every 1:30x 9
3-2-1 Squat Clean
1 Round - 80-82-85%
2 Round - 82-85-87%
3 Round - 85-87-90%

4 Sets
4 Push Jerk
7-12 Deficit Hspu
-Rest 1:30-

Every 2:00 x 5
1-3 Legless Rope Climb
4-8 Strict Hspu

Accessory: 2-3 Sets
15-20 Back Extension

AMRAP 10
16 Deadlift 60/45kg
8 Overhead squats 60/45kg
4 Ring MU 

Front Squat
Find 1 RM in 6min
-Then-
3 x 2 85%

AMRAP 2 x 2
30 Wall Ball
-Max Reps of Devill Press 2 x 22,5/15
Rest 1:00 Between Sets

Rest 2:00

AMRAP 3 x 2
15 Sandbag Squat
10 Sandbag Clean
-Max Cal Echo Bike-
Rest 1:00 Between Sets

Rest 3:00

AMRAP 4 x 2
15 Toes To Bar
15 Pull Up
15 C2B
-Max Cal Row-
Rest 1:00 Between Sets

Accessory: 2-3 Sets
10-12 Incline DB Bench Press
4-8 Pause Ring Dip (alhaalla 3s)

10K Run (pk - Pk + sykkeillä)

Or

2K Swim (pk - pk + sykkeillä

For Time:
40/32 Calories Row
30 Wall balls 9/6kg
20 DB Devils Press 2 x 22.5/15kg
5 Rope Climb (seated start)
20 DB Devils Press 2 x 22.5/15kg
30 Wall balls 9/6kg
40/32 Calories Row
Cap: 16 minutes

Snatch Balance + Overhead Squat
4-5 x 1 + 1
-Rest 2:00-

Evety 1:15. 8
3 Split Jerk 75-80%

For Time:
50 Ghd Sit Ups
50 Pistol Squat

10 Rounds
50 Dups
2 Legles Rope Climb or normal Rope
Timecap: 15:00

Every 1:30x 9
3-2-1 Squat Clean
1 Round - 80-82-85%
2 Round - 82-85-87%
3 Round - 85-87-90%

3-4 Sets
16 Back Rack Lunges
6-10 Ring Dip
3-5 Ring Muscle Up / Bar Muscle Up / C2B
-Rest 2:00-

Accessory: 2-3 Sets
10-12 Dumbbel Row
8-12 Dumbbel Bench Press
8-12 Ring Row (elevated)
10-15 Push Up (elevated)
-Rest 1:30-2:00-

13-11-9-7-5
KB/DB Deadlift 32,5 / 25kg
Deficit Handstand Push Up (parallette/db)

Deficit Hspu = Kipping Hspu

Tc: 12:00

Every 2:30 x 6
5 Shoulder Press
10 Back Squat

4 Sets
20-30 Double Crossover
15-25 Toes To Bar
6-10 Strict Ring Pull Ups or Pull Ups
-Rest 2:00-

2:00 Work 1:00 Off
20/16 Cal Echo Bike
8 DB Clean & Jerk 2 x 22,5/15
-Max Reps of DB Thruster-

3 Rounds
30m Handstand Walk
30 GHD Sit Ups
Hs-walk = 20m/15m/10m

Tc: 11:00

Hang Power Clean + Power Clean
4-5 x 2 + 1
-Rest 1:30-2:00-

Pause Push Jerk + Split Jerk
4-5 x 1 + 2
-Rest 1:30-2:00-

Accessory: 3 Sets
10/10 Bulgarian Split Squat
10/10 Stiff Leg Deadlift
10/10 Lateral Box Step Up
-Rest 2:00-

Alkulämmin 10min juosten / uiden

6-8 x
400m Run
-1:30rest between sets

Or

6-8 x
100m Swim
-1:30rest-

For Time:
1-10-1
Deadlift 100/70kg
Bench Press 70/45kg
Tc: 16:00

2:00 Work 1:00 Off x 4
3-5 Ring Muscle Up
6-10 Bar Muscle Up
-Max Reps of C2B

Ring Mu = Bar Mu = C2B
Bar Mu = C2B = Pull Ups
C2B = Pull Up = T2B

4 Sets
15-20 V-Ups
5-9 Strict Hspu
8-12 Strict Pull Up