Back Squat
5 x 5
*sama kuorma kaikissa

Hang Power Snatch + Power Snatch
2 x 1 + 2
3 x 1 + 1

Overhead Squat
4-5 x 3
*sama kuorma

3 Rounds
For Time:
20 Ghd Sit Ups
10 Devil Press 2 x 22,5/15kg

4 Sets
5 Shoulder Press
4-8 Strict Hspu
rest 2:00

Military Press
1 x Max Reps (bodyweight or 75% of bw)
then
4 x 50% of max reps
rest 1:30-2:00

Every 2:00 x 6 Rounds
A: 50 Double Unders + 15-20m Hs Walk
B: 2-3 Legles Rope Climb + 12-15 C2B

21-15-9
Box Over Burpee
Hspu
Toes to bar
Tc: 9:00

Power Clean + Hang Clean
2 x 2 + 1
3 x 1 + 1
*sarjat sama kuorma

Push Press + Split Jerk
4-5 x 2 + 1

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

Accessory:
3 Sets
8-10 Stiff Leg Deadlift
10-15 Back Extension
15-20 Eeverse Hyper

Back Squat
5 x 5
*sama kuorma kaikissa

Power Snatch + Low Hang Squat Snatch(polven alta)
2 x 1 + 2
3 x 1 + 1

Bench Press
4-5 x 5
*sama kuorma kaikissa

3 Rounds
12 Box Over Jump 30/24”
9 Overhead Squat 85/60kg

4 Sets
5 Seated Shoulder Press
3-6 Wall Facing Hspu
rest 2:00

Military Press
1 x Max Reps (bodyweight or 75% of bw)
then
4 x 50% of max reps
rest 1:30-2:00

Every 2:30 x 3
A: 15-20 Ghd Sit Up + 2-3 Legles Rope Climb
B: 15 C2B + 15-20m Hs Walk

21-15-9
Ring Dip
Thuster 50/35kg
*every break 7 Kipping Hspu

Pause Split Jerk + Split Jerk
4-5 x 1 + 2

Power Clean
2 x 3
3 x 2

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

AMRAP 11
30 Wall Ball 6/9kg
10 Front Rack Lunges 75/52,5
12 Shoulder to Overhead 75/52,5

Accessory:
3 Sets
8-10 Stiff Leg Deadlift
10-15 Back Extension
15-20 Eeverse Hyper

Juoksu tai uinti

Run:
5 x 800m Run 75-80% teholla
rest 2-3 between Sets
1 x 800m 100%

Uinti:

6 x 100m 75-80%
Rest 2:00
1 x 100m 100%

Squat Snatch + Hang Squat Snatch
4-5 x 1 + 1
*heavy as possible
*kaikki samalla kuormalla

Clean & Jerk
4-5 x 2
*heavy as possible
*kaikki samalla kuormalla

2:00 On 1:00 Off
A: 6 Devil Press 2 x 22,5/15 + Max Reps of Toes To Bar
B: 3-5 Ring Muscle Up + Max Reps of Bar Muscle Up

Accessory: 2-3 Sets
30s Hanging Flutter Kick
10-12 Bicep Curl
8-12 Strict Pull Up
30s L-Sit (db)

6.-12.10,
I

Every 1:00 x 4
1 Power Clean 80%

Rest 2:00

Every 1:30 x 4
2 Power Clean

Rest 2:00

Every 2:00 x 4
3 Power Clean 80%

Push Press + Split Jerk
2 x 1 + 2
2 x 1 + 3
2 x 1 + 4
*sama kuorma kaikissa
*1 + 2 mahollisimman raskas push Press paino

AMRAP 10
1-2-3-4- -
Legles Rope Climb / Rope Climb
Deadlift 85%

Accessory: 2-3 Sets
10 Incline Dumbbel Bench Press
10 Dumbbel Row
10 Ring Push Up
10 Ring Row

Every 2:30 x 4
5 Narrow Bench (heavy as possible)
5 Weighted Pull Up

4 Sets
7-10 Kipping Hspu
3-7 Strict Hspu
1-4 Wall Facing Hspu
Rest 2:00

For Time:
2 Rounds
25 Toes To Bar
11 Devil Press 2 x 22,5/15
20 Chest To Bar Pull Up
9 Devil Press
10 Bar Muscle Up
7 Devil Press
Tc: 16:00

Accessory: 2-3 Sets
6-10 Pistol Squat Per Side
10-15 Weighted Ghd
10-15 Weighted Back Extension