Push Jerk
2 x 3
2 x 2
1 x 1

Every 2:30 x 6 (15min)
3 Deadlift
4-8 Strict Hspu / 8-12 Kipping Hspu

Every 2:00 x 4
20 Cal Echo Bike
1-5 Ring Muscle Up

AMRAP 5 

5 Deadlift 140kg

10 Thruster 60Kg

3:00 rest

AMRAP 5 

15m Hs Walk (7,5-7,5m)

15m Front Rack Lunges (7,5-7,5m)

Warmup/Skilss: 10:00
Double CrossOver/Triplat

Muscle Up Work: 15min
Every 45s for 9min (12x)
2 Ring Muscle Up

1 x Max Unbroken Reps of Ring Muscle Ups

Handstand Walk Skills: 20min
2-3m Hs Walk + Piruet (o) + 2-3m Hs Walk + Piruet (v) + 2-3’ Hs Walk

Hs Walk + Hspu
Free Handstand Push Up
Free Handstand

Every 1:30 x 4
A: 6-10 Chest To Par Pull Up
B: 8-12 Toes To Bar

Every 1:00 x 4
A: 6-10 Chest To Par Pull Up
B: 8-12 Toes To Bar

Every 30s x 6
A: 4-7 Chest To Par Pull Up
B: 5-8 Toes To Bar

AMRAP 12
20 Cal Row
30 Wall Ball
20 Pull Ups

4 SETS
5-7 Weighted Ring Pull Up
5-7 Pause Ring dips (2s Pohjassa)
1:30-2:00 Rest

EMOM 10
A: 10-12 Kipping Hspu
B: 10-12 Toes To Bar

AMRAP 2
10 Bar Over Burpee
5 Power Clean + Jerk 70-75%

-Rest 1:00-

AMRAP 2
10 Bar Over Burbee
3 Power Clean + Jerk 75-80%

-Rest 1:00-

AMRAP 2
10 Bar Facing Burbee
5 Squat Clean -sama-

-rest 1:00-

AMRAP 2
10 Bar facing Burbee
6 Front Squat

4 SETS
5 Bench Press
1 Legles Rope Climb (legles alas) + 1 Legless Rope Climb
2:00 Rest

EMOM 10
A: 70-80 Double Unders
B: 4-8 Strict Hspu

Hs Skilss
3-4 x Hs Walk + Piruet + Hs Walk
3-4 x Hs Walk + HSPU + Hs Walk

EVERY 2:30 x 4
15 Cal Echo Bike
6 SandBag Over Shoulder
5 Bar Muscle Up

rest 5:00

Every 2:30 x 4
15 Cal Row
6 Devil Press 2 x 22,5
15m Hs Walk

Back Squat
5 x 4
-Rest 2:00-

4 SETS
5 Push Press
20m Front Rack Lunges
1:30-2:00 Rest

10min
Ring Muscle Up harjoittelua

For Time:
10 Box Jump Over 30’
5 Squat Snatch 75%
Rest 1:00

10 Chest To Bar Pull Ups
4 Squat Snatch 77-78%
Rest 1:00

10 Box Jump Over
3 Squat Snatch 80%
-Rest 1:00-

10 Chest To Bar Pull Up
2 Squat Snatch 85%

Power Clean
3 x 2 Heavy as possible
3 x 1 Heavy as possible

Push Jerk
3 x 2
2-3 x 1
*heavy as possible

EMOM 10
A: 20 Cal Row
B: 12-15 Toes To Bar

AMRAP 20
20 Pistol Squat
15 Chest to Bar Pull Up
3 Rope Climp (normaali)
2 Squat Clean 85-90%

10min Double CrossOver / Triplat

10min Ring Muscle Up + Free Handstand

Every 2:00 x 5
30 Cal Echo Bike
Max Reps of Pull Ups

-Rest 5:00-

Every 2:00 x 5
30 Cal Row
Max Reps of Wall Ball

-Rest 5:00-

For Time 500m Row