AMRAP 12
1-2-3-4-5- - etc
Power Clean 85/55kg
Shoulder To Overhead
Ring Muscle Up / Bar Muscle Up

Front Squat + Split Jerk
4-5 x 3 + 1

Every 3:00 x 4
70 Double Unders
2-3 Legles Rope Climb
-Max Ub set of Bench Press 32,5/25 - 25/17,5

2 Rounds
For Time:
30 Front Squat 60/42,5
35/30 Cal Echo Bike

Timecap: 11:00

5 Rounds
For Time:
20/18 Cal Row
20 Overhead Squat 70/50kg
20 Toes To Bar
20 Box Step Over 24/20” 2 x 22,5/15
Tc: 20min

Snatch Balance
4-5 x 2

Every 2:00 x 8
A: 3 Squat Snatch
B: 1 Squat Snatch

3-4 Sets
6-10 Strict Pull Up (weighted if needed)
6-10 Ring Dip

For Time:
2 Rounds
30 Deadlift 142,5/100kg
15 Wall Walk Comblex (Wall Walk + Wall Facing Hspu)

Tc: 12:00

2:00 Work 1:00 Off x 3-4
5 Shoulder Press
-Max Strict Hspu (deficit of needed)

2:00 Work 1:00 Off x 3-4
4-8 Deficit Kipping Hspu
-Max Reps of Ring Mu-

For Time:
3 Rounds
30 Toes To Bar
30 C2B
30 Wall Ball

Dead by
Every 2:00
10 Thruster 50/42,5
10 Bar Over Burpee
10 Chest To Bar
*2min aikaa tehdä kierros kun enää ehdi niin game over

Power Clean + Front Squat + Squat Clean
4-5 x 1 + 1 + 1

1:30 Work 30s Rest 3 Rounds
A: 10 Box Over Jump 30/24” + Max Reps of Toes To Bar
B: 5 Devil Press + Max Reps of Echo Bike

Hs Skills:
Hs wall + Hspu
Piruets
Free Hs Hold

21-15-9
Cal Echo Bike
Strict Hspu
*every break 30 Wall Ball

3-position Snatch (hi hang-hang-floor)
4-5 x 1

3-4 Sets
5 Seated Shoulder Press
-max up set of kipping hspu-

Every 3:00 x 3
30 Bar Over Burpee
5 Snatch 70/50kg

3 Rounds
For Time:
25/20 Cal Echo Bike
5 Power Clean 85/60kg
5 Stoh

Tc: 12:00

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

Pause Front Squat (3s)
4-5 x 3

EMOM 10
A: 10-15Ghd
B: 8-15 Toes To Bar

For Time:
100 DB Bench Press 32,5/25 - 27,5/22,5 - 22,5/15
*every drop
2 Rounds of
3 Strict Hspu
5 Bar Muscle Up
7 DB Squat (sama kun penkissä)

Every 2:00 x 4
50 Dups
10 Toes To Bar
-Max Reps of Devil Press-

Every 2:00 x 4
10 DB Snatch 32,5/25kg
10 Pull Up
-Max Reps of C2B-

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

3 Rounds
500m Row
30 Toes To Bar (15master or 20v-up)

rest 2:00

3 Rounds
500m Ski
20 Dumbbel Thruster 22,5/15

rest 2:00

3 Rounds
30/25 Cal Row
20 Kipping Hspu - (10master or narrow push up)

4 Sets
1-3 sets Max Ub Set of Double Unders + Max Distance of Hs Walk (5m =1)
2-4 sets Max Ub set of Double Crossover
+ Max Reps of Hs Walk + piruet (1piruet = 1)
(masters: hs walk - shoulder taps / Piruet - wall walk

3-4 Sets
10-12 Skull Crusher
10-12 Bicep Curl
15-20 Ghd Sit Up

For Time:
10 Ghd Sit Ups
10 Box Over Jump 24/30”
1 Squat Clean & Jerk 80%

20 Ghd Sit Ups
20 Box Over Jump
2 Squat Clean & Jerk 80%

30 Ghd Sit Ups
30 Box Over Jump
3 Squat Clean & Jerk 80%

40 Ghd Sit Ups
40 Box Over Jump
4 Squat Clean & Jerk 80%

Tc: 20:00

4 Sets
-Max Up Set of T2B-
2 Squat Clean (heavy as possible)

Accessory: 3 Set
8-12 Ring Dip
8-12 Pull Up or L-Pull up
7-7-7 Bicep Curl

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 42,5/30
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 60/42,5
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 80/55kg
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 90/ 65kg
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 100/70kg
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 110/75kg

ekat 6rds 8:00 seuraavat 3rds 4min jne
jos tulee gameover, niin jatka koko aika loppuun mahdollisimman pitkälle.

4 Sets
6-10 Strict Hspu
5 Back Squat

4 Rounds For Time:
20/16 Cal Echo Bike
100m Sandbag carry
8 Dumbbel Clean & Jerk 22,5/15