For Time:
18/15 Ring Muscle Up
9 Snatch 90/67,5
18/15 Bar Muscle Up
9 Clean & Jerk

Tc: 12:00

90/67,5 - 80/50kg - 60/42,5 - 50/35kg

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

4 Sets
Max ub Reps of Ring Dip
Max Ub Set of Strict Hspu
12-15 Bicep Curl

15 Amrap
20/16 Cal Bike Erg
5 Bar Muscle Up
10 Hspu
20 Wall Ball

rest 5:00

15min Amrap
750 Row
30 Ghd
15 Toes to Bar

Front Squat + Split Jerk
4-5 x 2 + 1

Accessory: 2-3 Sets
10-12 Stiff leg deadlift
8/8 Bulgarian split Squat
10-12 Bicep Curl
10-12 Scull Crusher

1:30 Work 30s Rest x 4
10 Box Over Jump 30/24”
-max reps of Deficit Hspu (db) kipping-

rest 4:00

1:30 Work 30s off
2-5 Ring Muscle Up
-Max Ub set of Strict Hspu-

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

EMOM 12
45s Work 15off
A: Max Ub Strict Pull Up
B: Max Ub Ring Dip
C: 15-20m Hs Walk

Squat Clean
2 x 3
2 x 2

Deadlift
2 x 3
2 x 2

Push Press
2 x 3
2 x 2

For Time:
21 Burpee Pull Up
15 Dumbbel Snatch 2 x 22,5/15
9 Rope Climb

Every 3:00 x 3
15 Chest to Bar
15 Toes To Bar
-Max Double Unders-

Rest 4:00

Every 3:00 x 3
12 Kipping Hspu
20 Pull Up
-Max Reps of Double Crossover-

4 Sets
5 Bench Press
10 Sandbag Clean
5 Thruster

Avcessory: 2-3 Sets
16 Kossak Squat
10/10 Lateral Box Step Up
10-12 Incline Bench Press
10-12 Dumbbel Row

”TH Test”
Dead by EMOM
3 Clean & Jerk 60/42,5
5 Bar Facing Burpee
7 C2B

*niin pitkään kun ei enää ehdi 1:00 kierrosta

Squat Clean + Split Jerk
2 x 2 + 1
2-3 x 1 + 1

Pause Front Squat
4-5 x 3

4 Sets
2-3 Legless Rope Climb
7-7-5-5 Narrow Bench Press
Round 1-3 Max Ub set of Dubs
Round 2-4 Max Ub set of double crossover

Every 1:30 x 4
20/16 Cal Echo Bike
-Max Reps of Devil Press-

Rest 4:00

Every 1:30 x 4
25/20 Cal Row
-Max Reps of Burpee Over Rower-

3-4 Sets
5 Seated Shoulder Press (pause alhaalla)
-Max Ub set of Deficit Kipping Hspu-

3-4 Sets
5-8 Strict Hspu (deficit if needed)
-Max Ub Set of Ring Mu-

3 Sets
15-20 Back Extension
15-20 Weighted Ghd

Bonus: Handstands Skills

Snatch Balance
4-5 x 2

Every 2:00 x 4 Rounds
A: 5 Squat Snatch 70-77%
B: 2 Squat Snatch 80-87%

Pause Back Squat
4-5 x 3

4 Rounds
For Time:
12 Box Over Jump 30/24”
15 Toes To Bar
25 Wall Ball
rest 1:00 Between rounds

Every 2:00 x 4
12/10 Cal Row
6 Burpee Over Rower
-Max Reps of Power Clean 80%-

rest 2:00

Every 2:00 x 4
5 Shoulder to Overhead 75%
-Max Cal Row-

Handstand Skills: 15-20min
Hs Walk + Hspu
Piruets
Obstacle
Free Handstand

AMRAP 12
5 x 1 Wall Walk + 1 Wall Facing Hspu
10 Deadlift 140/100kg
15m Hs Walk

20min Amrap
100 Double Unders
10 Bar Muscle Up
50 Wall Ball *
Every drop 10 Cal Echo Bike Penalty (2drop 20cal etc)

rest 5-10min

For Time:
100 Cal Echo
*every 2:00
8 Box Over Burpee
start bob