Snatch Warmup:

For time:
5-4-3-2-1
Snatch 90/60kg or 85%
5 shuttle runs 15m = 1
 

Time cap: 10 minutes

For time:
3 rounds of:
30 wall-ball shots 9/6kg
30m handstand walk (4x7,5m)
100 double-unders

Then, 3 rounds of:
15 wall-ball shots
15m handstand walk (2x7,5m)
50 double-unders
 
Tc: 25:00

Maaters

2 rounds for time of:
1,000-meter row
50 thrusters 30/20
30 chest-to-bar pull-ups

Tc: 25:00

1 Deadlift
*lähtöpaino 75% ja 3%nosto joka kierros
0:00-1:00 75%
1:00-2:00 78%
2:00-3:00 81%
3:00-4:00 84% etc
4:00-5:00
5:00-6:00
6:00-7:00
7:00-8:00
8:00-9:00
9:00-10:00
*jos seuraava ei enään nouse, niin seuraava minuutti edellisellä niin monta kun tulee

Squqt Clean
2 x 5
2 x 3
2 x 2

3-4 Sets
12 KB Oh-Lunges 2 x 32/24 (steps)
12 Front Rack Lunges
5/5 Turkish Get Up

12-9-6 reps for time of:
Thrusters 80/50kg
Ring Muscle Up
 

Time cap: 10 minutes

Accessory: 2-3 Sets
15-20 Reverse Hypers
45-60s Plank
45-60s Side Plank

As many reps as possible in 10 minutes of: 
50-foot dumbbell walking lunge 
2-4-6-8-10, etc. strict handstand push-ups 
♀ 35-lb (15-kg) dumbbells 
♂ 50-lb (22.5-kg) dumbbells 
Time cap: 10 minutes 

Run Or Swim

Run
5 x 1000m
Rest 2:1

*mahdollisimman lujaa
*tulos hitain ja nopein k/a

Swim
5 x 250m
Rest 2:1
*mahdollisimman lujaa
*tulos hitain ja nopein k/a

For Time:
13 Bar Muscle Up
150 Double Unders
11 Bar Muscle Up
100 Dups
9 Bar Muscle Up
50 Dubs
7 Bar Muscle Up

Tc:8:00

Rest 5:00

For Time:
9m Oh-lunges 1x 27,5/22,5
20 Single Arm Thruster
30 C2B
20 Single Arm Thruster
9m Oh-lunges 1x 27,5/22,5

Tc: 5:00

4 Sets
10 Front Squat
8 Deadlift
-Rest 2:00-

Accessory: 2-3 Sets
4-8 L-Pull Ups or Strict Pull Up
15-20 Banded Latt Pull Down
30-45 L-Sit

Run Or Swim

Run
5 x 1000m
Rest 2:1

*mahdollisimman lujaa
*tulos hitain ja nopein k/a

Swim
5 x 250m
Rest 2:1
*mahdollisimman lujaa
*tulos hitain ja nopein k/a

AMRAP 18
2 Rounds
15/12 Cal Row
8 Devill Press 2 x 22,5/15
12 Dumbbel Thruster

-Rest of Time-
As many rounds

15/12 Cal Row
8 Devill Press 2 x 27,5/20kg
12 Dumbbel Thruster

Rest 8

AMRAP 15
600m Run (100m=1)
100 Double Unders
6 Wall Walk

3-4 Sets
6-10 Ring Pull Up
6-10 Ring Dip
2-5 Ring Muscle Up or Bar Muscle Up
-Rest 2:00-

Accessory: 2-3 Sets
10-15 Barbell Bicep Curl
10-15 Hammer Curl
10-15 Skull Crusher