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

4 Sets
10 Narrow Bench Press
2 Legless Rope Climb + 2 Normall
10 (steps) DB/KB Overhead lunges 32/24kg
-Rest 2:00-

Every 2:30 x 8
A: 20 Box Over Burpee 24/20” (askeltamalla alas) + Max Cal Row
B: 4-9 Ring Muscle Up or Bar Muscle Up

EMOM 10
4-8 Deficit Kipping Hspu

Accessory: 2-3 Sets
10-12 Dumbbel Incline Bench Press
10-12 Dumbbel Row
12-15 Dumbbell Flyes
12-15 Banded Latt Pull Down

Bonus: 2-3 Sets
10 Ghd Sit Ups + hold on the bottom + 10 Ghd Sit Ups

Power Clean + Jerk (tng)
2 x 4
2 x 3
2 x 2
-Rest 2:00 Between Sets-

Every 2:00 x 8
A: 4 Front Squat
B: 16 Pistol Squat

4 Rounds For Time:
20/16 Cal Echo Bike
5 Squat Clean 100/70kg
3 Stoh 100/70kg

Gymnastic:
3-4 Rounds
15 Toes To Bar
10-15 Chest to Bar Pull Ups
Rest 30s
5-9 Bar Muscle Up
-Rest 2:00-

”Functional Bodybuilding”

3 Sets
10/10 Bulgarian Split Squat
10/10 Split Squat
10 SJMV
-rest 1:30-2:00-

3 Sets
10 Bench Press
10 Ring Dip
10 Push Ups
-rest 1:30-

3 Sets
10 Dumbbel Row
10 Strict Pull Up (vastaote)
10 Ring Row
-Rest 1:30-

3 Sets
10 BTN Shoulder Press
10 Skull Crusher
10 Barbell Bicep
10 DB Bicep
-rest 1:30-

2-3 Sets
10-15 Weighted Sit Ups
10-15 Voimapyörä
10-15 V-Ups

Squat Snatch + Overhead Squat
2 x 3 + 1
2 x 2 + 1
2 x 1 + 1

4 Sets
8 Seated DB Shoulder Press
8 Strict Pull Up (weighted)
10 Pendley Row
-Rest 2:00-

21 Thruster 50/35
30m Hs Walk (15m+15m)
15 Thruster 50/35
15 Strict Hspu
9 Thruster
9 Ring Muscle Up
Tc:10:00

Accessory: 2-3 Sets
10 Back Extension + 10s hold on bottom + 10 Back Extension
15-20 Reverse Hypers