4 Sets
6 Shoulder Press
10 Push Press
-Max Ub Set of Toes To Bar
-Rest 1:30-2:00-

4 Sets
5-9 Strict Hspu (deficit if needed)
15-20 C2B
5-9 Bar Muscle Up
-Rest 1:30-2:00-

Every 3:30 x 4
15 Dumbbel Bench Press 32,5/25 - 27,5/22,5
10 Ring Dip
10 Deadlift
-Max Sandbag Hold- (1s = 1rep)

AMRAP 3 x 3
15/12 Cal Row
10 Burpee Over Rower
10 Box Over Jump 30/24”
-Rest 1:00 between set-

Clean Pull + Power Clean + Hang Squat Clean
4-5 x 3 + 1 + 1

Pover Clean & Jerk
2 x 5
2 x 4
2 x 3
-Rest 1:30-2:00 Between Sets

Skills: Handstand Walk
-Hs Walk
-Piruet
-Hspu
-Obstacle
-Hspu

21-15-9
Front Squat 100/70kg
12-6-3
Wall Walk
Tc: 10:00

Accessory: 2-3Sets (Bonus)
15-20 Ghd Sit Ups
15-20 Backextension

8-12 x 200m Run
-Rest 1:30 Between Sets

or

8-12 x 50m Swim
-Rest 1:30 Between Sets

Every 1:15 x 4
5 Squat Snatch 60-70%
Rest 2:00

EMOM 5
3 Squat Snatch 75-80%
rest 2:00

Every 30s for 5:00
1 Squat Snatch 85-90%

EMOM 5
3 Squat Snatch 75-80%
rest 2:00

4 Sets
15-20 V-Ups
3-7 Ring Muscle Up or Bar Muscle Up
1-3 Legles Rope Climb
-Rest 1:30-2:00-

For Time:
3 Rounds
16 Front Rack Lunges
10 Thruster 60/42,5
18 Kipping Hspu

Tc: 15:00

Accessory: 3 Sets
6/6 Dumbbel Squat Snatch
6/6 DB Ohs
10-12 Behind The Neck Shoulder Press
15-20 Bicep Curl

For Time:
3 Rounds
1000m Run
1000m Row
2000m Bike Erg

Accessory1: 2-3 Set
45-90s Plank
10-15 Deficit Push Up
30-45s L-Sit
6-10 Strict Pull Up

Accessory2:
10-12 Incline DB Bench Press
10-15 Skull Crusher
10-15 Ring Row Elevated
45-60s Side Plank

Power Snatch + Hang Power Snatch
4-5 x 2 + 1 75-80%
-Rest 2:00-

Hang Squat Snatch + Squat Snatch
4-5 x 1 + 1 82-87%
-Rest 2:00-

Every 2:00 x 8
A: 10 Back Squat
B: 16 Back Rack Lunges

For Time:
4 Rounds
10 Box Over Jump 30/24”
12 Toes To Bar
3 Legless Rope Climb or Normal
Tc: 12:00

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

4 Sets (Every 3:30 New Set)
8 Sandbag Clean
60m Sandbag Carry
6-10 Strict Hspu Or Kipping

4 Sets
6 Shoulder Press
10 Push Press
-Rest 1:30-2:00-

3 Rounds
For Time:
25 Ghd Sit Ups
25 V-Ups
25 Abmat Sit Ups

Accessory/Skills: 10min
-Double Unders
-Crossovers
-Double Crossover
-Triple Unders

3 Rounds
For Time:
250m Row
250m Ski
5 Ring Muscle Up or Bar Muscle Up
Tc: 7:30

Rest 4:00

2 Rounds
500m Row
500m Ski
15 Bar Muscle Up
Tc: 12:00

Rest 5:00

For Time:
1000m Row
1000m Ski
50 Chest to Bar Pull Ups

Accessory1: 2-3 Sets
10/10 Bulgarian Split Squat
10/10 Stiff Leg Deadlift
10 Sumo Deadlift Hi Pull

Accessory2: 2-3 Sets
10-12 Barbell Bicep Curl
10-12 Skull Cruscher
10-12 Dumbbel Bicep
6-12 Diamond Push Up

Clean & Jerk Warmup:

For time:
18 hang cleans 60/42,5kg
1 rope climb
15 hang cleans
2 rope climbs
12 hang cleans
3 rope climbs
9 hang cleans
4 rope climbs
6 hang cleans
5 rope climbs
3 hang cleans
6 rope climbs

Tc: 15:00

Every 2:00 x 8
A: 10/10 Pistol Squat or Lateral Box Step Up
B: 8 Front Squat

4 Sets
6-10 Ring Pull Ups
6-10 Ring Dip
8-12 Dumbbel Bench Press
-Rest 1:30-2:00-

Accessory: 2-3 Sets
15-20 Ghd Sit Ups
30s L-Sit

4 Sets
6 Shoulder Press
10 Push Press
-Rest 1:30-

4 Sets
15-20 Toes To Bar
5-9 Strict Hspu (deficit)
6-12 Kipping Hspu (deficit)
-Rest 2:00-

For time:
30 lateral burpee box jump-overs 30/24”
40-calorie row
30 deadlifts 142,5/100kg
40-calorie row
30 lateral burpee box jump-overs

Tc: 15:00

Accessory: 2-3 Sets
10/10 Bulgarian Split Squat
10/10 Stiff Leg Deadlift
8-12 Dumbbel Row
10-15 Barbell Bicep Curl