40s Work 20s Off x 3 Rounds
A: 8 Box Over Jump 30”
B: Max Reps of Power Snatch 70kg
C: 12 Pull Up
D: Max Reps of Overhead Squat 70kg

Hi Hang Snatch + Snatch 70-85%
4-5 x 1 + 1
rest 2:00

3-4 Sets
Max Reps of L- Pull Up
rest 1:00
Max Reps of Ring Dip (pause 2s alhaalla)
-rest 1:00
10 Step Overhead Lunges 2 x 32kg
-Rest 2:00

Skills:
Crossovers / Triple unders
Hs Walk

Every 2:30 x 4
10 Box Over Burpee
5 Sandbag Clean
10 Sandbag Squat

Rest 3:00

Every 2:30
60 Double Unders
4 Burpee Pull Over
5 Sandbag Squat Clean

4-5 Sets
1 Clean + 2 Hang Clean + 3 Jerk

Amrap 12
1-2-3-4-5 - -
Hs Walk (1 =10m)
Rope Climb (ensimmäinen legles)

For Time:
20 Cal Echo Bike
12 Power Snatch 55kg
20 Cal Echo Bike
10 Power Snatch 65kg
20 Cal Echo Bike
8 Power Snatch 75kg
20 Cal Echo Bike
6 Power Snatch 85kg

Squat Snatch + Hang Snatch + Oh-Squat
4-5 x 1 + 2 + 3

Back Squat
4 x 4
1 x 15

4 Sets
10 Ring Dip
6 Bench Press
5-8 Bar Muscle Up

Every 2:30. x 4
400m Run
-Max Reps of Split Jerk 100kg

Rest 4:00

Every 2:00 x 4
200m Run
-Max Reps of Power Clean 115kg-

4 Sets
6 Weighted Pull Ups
6 Shoulder Press
-max Ub set of C2B-
rest 2:00

For Time:
30 Strict Hspu
*Every Break 3 Ring Mu-
Rest 3:00
For Time:
50 Kipping Hspu
*Every Break 3 Ring Mu

Every 1:30
1 - 15 Cal Echo Bike + 2 Ring Muscle Up (bar)
2 - 16 Cal Echo Bike + 3 Ring Muscle Up (bar)
3 - 17 Cal Echo Bike + 4 Ring Muscle Up (bar)
4 - 18 Cal Echo Bike + 5 Ring Muscle Up
5 - 19 Cal Echo Bike + 6 Ring Muscle Up (bar)
6 - 20 Cal Echo Bike + 7 Ring Muscle Up (bar)
7 - 21 Cal Echo Bike + 8 Ring Muscle Up

Every 2:30
1 - 5 Clean & Jerk 90kg + 20m Hs Walk
2 - 5 Clean & Jerk 100kg + 20m Hs Walk
3 - 3 Clean & Jerk 110 + 20m Hs Walk
4 - 3 Clean & Jerk 120+ 20m Hs Walk

Pause Front Squat
2 x 3
3 x 2

4 Sets
6-10 Ring Dip
6 Narrow Bench Press
2-3 Rope Climb Legless

For Time:
10 Box Over Burpee
10 Devilpress 2 x 22,5/15
10 Bar Muscle Up

15Box Over Burpee
15 Devilpress 2 x 22,5/15
30 C2B

20 Box Over Burpee
20 Devilpress 2 x 22,5/15
50 Toes To Bar

Snatch Balance + Overhead Squat
4-5 x 1 + 2

Tng Snatch
2 x 4
2 x 3
2 x 2

3 Sets
30 Ghd
-Max ub set of Wall Facing Hspu-

1:30 x 4
30 Ub Wall Ball
Max Reps of Ring Mu

Rest 2:00

Every 1:30 x 4
10 Box Over Burpee 30/24”
Max Reps of Bmu

rest 2:00

Every 1:30 x 4
20 T2B
Max Box over Jump 30/24”

Snatch
2 x 3 (tng)
2 x 2 (tng)
3 x 1

4 Sets
5 Back Squat
5-7 Wall Walk + Wall Facing Hspu
Max Reps of DB Bench 32,5

Every 2:00 x 4
3 Squat Clean 85%
Max Ub Set of Strict Hspu

Rest 2-3

Every 2:00 x 4
3 Power Clean + Jerk 85%
-Max Ub Set of Kipping Hspu-

Thruster
2 x 5
2 x 3
2 x 2

3-4 Sets
16 Step Front Rack Lunge
8 Sandbag Clean
1 Rope (normal) + 1-2 Legles

Every 2:00 x 4
20 Cal Echo
Max Hsw 2,5m + Hspu + 2,5m

Rest 3-4min

Every 2:00 x 4
9 Devil press
Max Hsw 2,5m + Piruet + 2,5m

4 Sets
10 Ring Dip
-Max Ub set of C2B-

4 Sets
Max Ub Strict Pull Up
15-20 Butterfly Pull Up

Emom 15
A: 4-6 DB Squat Snatch 32,5
B: Double Crossover
C: 4-6 Dab Oh-Squat
D: Triple Ubders
E: Rest

2-3 Sets
30 Ghd
20 Back Extension

3:00 Work 1:00 Rest
400m Run
70 Dubs
-Max Reps of Ring Mu-

3:00 Work 1:00 rest
200m Run
25 T2B
-Max Reps of Bar Muscle Up -

Split Jerk
2-3 x 2 85-90%
2-3 x 3 82-87%

4 Sets
6-10 Strict Hspu
10 Sandbag Clean
-Max Ub Set of Kipping Hspu-
rest 2:00