For Time:
50 Sandbag Squat 60/40kg
400m Run
50/40 Cal Echo Bike
50 Wall Ball 9/6kg
400m Run
50 Box Jump Overs 24/20”

Tc: 18:00

4 Sets
4-8 Strict Hspu
8 Shoulder Press
8-12 Ring Pull Ups
-Rest 2:00-

4 Sets
30m Sled Pull 120/80kg (15m + 15m)
10-12 Dumbbel Bench Press
30-45s L-Sitt
-Rest 2:00-

For Time:
3 Rounds
250/200m Row
500/450m Bike Erg
250/200m Ski

Snatch
3 x 1 65-70%
3 x 2 77-82%
4 x 3 82-87%

Snatch Pull
4 x 3 110-120%

Every 2:00 x 8
A: 10-12 Box Over Burpee 30/24”
C: 5-8 Burpee Pull Over

For Time:
50 Toes To Bar
7 Overhead Squat 95/70kg or 80-85%

Run

6-8 x 400m
Nopein ja hitain aika k/a
-Rest 1:30-
or

Swim
6-8 x 100m
Nopein ja hitain aika k/a
-Rest 1:00-1:30-

Power Clean + Hang Squat Clean
3 x 3 + 1 77-82%
3 x 2 + 1 82-87%

Every 2:00 x 8
A: 16 Pistol Squat
B: 8 Front Squat

4 Sets
4-7 Ub Ring Muscle Up / Bar Muscle Up
20-25 Ub Toes To Bar
75 Ub Double Unders
-Rest 2:00-

5 Rounds
7 Devill Press 2 x 22,5/15
5 Strict Hspu
3 Ring Muscle Up / Bar Muscle Up
Tc: 12:00

Push Jerk + Split Jerk
5 x 2 + 1 85-90%

4 Sets Every 4:00 Start new Set
15-20 Chest To Bar Pull Ups / Pull Ups
1-2 Legles Rope Climb
7 Wall Walk

For Time:
4 Rounds
15m Handstand Walk
12 Hang Power Clean 50/35kg
12 Thruster
12 Shouldet To Overhead

Tc: 14:00

Accessory:
3 Sets
15-20 Ghd Sit Ups
15-20 Back Ectension
12-15 Bicep Curl
12-15 Skull Crush

Snatch Pull + Hang Squat Snatch (15-20min)
2x 3 + 1 78-82%
3 x 2 + 1 82-86%
-Rest 1:30-2:00-

Power Snatch + Squat Snatch (15-20min)
2 x 3 + 2 75-80%
3 x 2 + 1 80-85%
-Rest 2:00-

Every 2:00 x 8
A: 12-15 Dumbbel Bench Press 32,5/25
B: 5 Strict Pull Up + 5-9 Bar Muscle Up

AMRAP 7
7 Bar Over Burpee
5 Squat Snatch 85/55 - 70/50 - 60/42,5kg

For Time:
4 Rounds
1K Run
1000m/900m Bike Erg
500/400m Row
-Rest 2:1- (esim kierros aika 8:00 niin lepoa 4:00)

Tulos: kierrosajat laskettuna yhteen

Accessory: 3 Sets
10-12 Seated Dumbbel Shoulder Press
10-12 Dumbbel Row
6-10 Ring Dip
10-12 Ring Row (elevated)

Accessory2: 2-3 Sets
5/5 KB/DB Turkish Get Up
5/5 KB/DB Windmill
15-20 Ghd Sit Ups/ Abmat Sit Ups

Power Clean + Hang Power Clean + Squat Clean
4-5 x 1 + 1 + 1
Rest 2:00
*heavy as possible

Every 2:00 x 8
A: 8 Front Squat
B: 10/10 Pistol Squat

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

For Time:
21-15-9
Kipping Hspu (Deficit if needed)
6 Shoulder To Overhead 100/70kg
Tc: 9:00

Alkulämmin: 1-2km Run
-venyttelyt

Run
5-7x 600m Run
-Rest 1:30

Or

Swim
5-7 x 150m
-Rest 1:30-

*nopein ja hitain aika ylös ja tulos niiden k/A

4 Sets
1-3 Legles Rope Climb or Normal
15-20 Toes To Bar
15-20 C2B
-Rest 2:00-

4 Sets
100 Double Unders
8 Sandbag Clean
-Max Ub Set Of Bench Press- 70/50kg
Rest 2:00-

Amrap 8
12 Box Over Jump 30/24”
8 Dumbbel Snatch 32,5/25kg - 27,5/22,5
4 Devill Press 2 x 32,5/25 -27,5/22,5kg

Rest 4:00

AMRAP 8
10 KB Overhead Lunges 2 x 32/24 (steps)
12 Front Rack Lunges
6 Shuttle Run (7,5m + 7,5m)