Amrap 12
20 Cal Row
2 Snatch + 1 Hang Snatch 85-90kg
12 C2B

Every 2:00 x 3
5 Power Clean + Jerk 95kg + 20m Hs Walk
5 Power Clean + Jerk 105kg+ 20m Hs Walk
3 Power Clean + Jerk 110-115kg + 20m Hs Walk
Rest

Every 2:00 x 3
20m Hs Walk + 1 Squat Clean + Jerk 120kg

4 Sets
20 Toes To Bar
1 Legles Rope Climb
5-5-3-3 Bench Press

Skills:
Double Crossover
Triplat

5 rounds for time of:
400-meter run
12 deadlifts 
20m Hs Walk
*35m vikakierroksella
Women: 100kg
Men: 140kg

Timecap 20:00

1RM Back Squat in 10min
-then-
3 x 1 80-85%

Pause Split Jerk + Split Jerk
2-3 x 1 + 2
2-3 x 1 + 1

Weighted Ghd Sit Ups
2-3 x 15-20

For time:
35-calorie ski erg
28 chest-to-bar pull-ups
24 burpee box jump-overs
Women: 6kg liivi, 20-inch box
Men: 9kg liivi , 24-inch box

Tc: 8:00

rest 2:1

For Time:
35-calorie Bike Erg
28 bar muscle-ups
24 burpee box jump-overs
Women: 20-inch box
Men: 24-inch box
*ei liivi

Tc: 10:00

Low Hang Snatch + Hang Snatch
4-5 x 1 + 1

3-4 Sets
2-3 Legles Rope Climb
15-20 UB Toes to Bar
6 Narrow Bench Press

For Time:
50/40 calories on the Echo bike
80m Sanddbag Carry
30 deficit handstand push-ups (10cm)
80m Sanddbag Carry
50/40 calories on the Echo bike

Timecap: 15:00

Every 2:00 x 4
10 Bar Facing Burpee
-Max Reps of -
Squat Clean 85%

Rest 4:00

Rest 2:00 x 4
100 Double Unders
-Max Reps of-
Power Clean 80%

3-4 Sets
3/3 - 2/2 - 1/1
Turkish Get Up (tanko)
20-18-16 Front Squat
Max Ub Set of Wall Facing Hspu

1:30 x 4
6 Ring Musce Up
-Max Reps of Wall Ball-

Rest 2:00

Every 1:30 x 4
8/5 Bar Muscle Up
Max Reps of
10 Box Over Burpee 30/24”

rest 2:00

Every 1:30 x 4
16 Box Over Jump
Max reps of T2B

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

3 Sets
50-40-30 Ghd Sit up
-Max Ub Set of Ring Dips-
-Max Ub Set of Strict Pull Up

For time:
9/15/21 thrusters 60/42,5kg
3/5/7 rope climbs
Then,
30m Overhead lunges

Clean & Jerk
2 x 3
2 x 2
1 x 1

EMOM 15
A: Double Crossover
B: 15 C2B
C: Triple Unders
D: 6-12 Strict Hspu
E: Rest 1:00

For Time:
50/40Cal Echo Bike:
-rest 2:1
40/32 Cal Echo
Rest 2:1
30/24 Cal Echo

For Time:
2mile Run (3,2km)

2RM Back Squat in 10min
-then-
3 x 2 80-85%

Pause Split Jerk + Split Jerk
2-3 x 1 + 2
2-3 x 1 + 1

Weighted Ghd Sit Ups
2-3 x 15-20

5 Rounds
For Time:
4/3 Rope Climb
10 Strict Hspu
20 Double KB Squat 28/20kg
10 Burpee Box Jump Over

Tc: 20min

Snatch + Hang Snatch
2-3 x 2 + 1
2-3 x 1 + 1

3 Sets
20 Ghd Sit Ups
20 V-Ups
20 T2B

0:00-8:00
Aaa
Find Max 1Rm Power Clean & 1Rm Squat Clean in 8:00

Bee
8:00-13:00
AMRAP 5
500m Row
Max Reps of Squat Clean 85%

4 Sets
1 Thruster + 1 Push Press
4-8 Strict Hspu
-Max Reps of Deficit(db)Kipping Hspu-

AMRAP 10
7 Handstand Push Up
10 C2B
12 Pistol Squat
*9/6kg liivi

5 Rounds For Time:
25/21 Cal Echo Bike
10mHs Walk (Hs Walk + Piruet + Hs Walk + Piruet + Hs Walk)
100 Dups
10m Hs Walk (Hs Walk + Piruet + Hs Walk + Piruet + Hs Walk)

Tc: 18:00

2,5m HsW + piruet + 2,5m HsW + Piruet + 2,5m Hsw = noin 10m

Emom 5
3 Squat Snatch 75-80%

rest 2:00

Emom 5
2 Squat Snatch 82-86%

rest 2:00

Every 30s for 10min
1 Squat Snatch 86-90%

3 Rounds For Time:
30 Ub Wall Ball
15 Box Over Jump
6 Power Snatch 70/50kg