0:00-10:00
21-15-9
Thruster 50kg
Box Over Burbee 30’
*Every Break 1 Legles Rope climp

10:00-20:00
45 Box Over Burbee 30
45 Thruster
*every break 1 legles Rope Climb

4 Sets
4-6 L- Pull Ups
4-6 L- Ring Dips
* 1:30-2:00 rest

Emom 10
A: 3-5 Wall Walk + Wall Facing Hspu
B: 8-12 Kipping Hspu

Every 1:15 x 4
20 Wall Ball
1 Power Clean + Jerk 75-80%

Rest 3:00

Every 1:15 x 4
20 Cal Row
1 Squat Clean 80-85%

For Time:
50 Bench Press 2 x 32,5
*every break 5 Strict Hspu

Emom 10
A: 70-80 Double Unders 
B: 4-6 Wall Walk

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

Every 4:00 x 3
10 Sandbag Squat
20m Farmer Walk 2 x 32kg
6 Sandbag over shoulder

Rest 4:00-5:00

For Time:
500m Row
Max Reps of Bar Muscle Ups

Squat Snatch
2 x 3 73-78%
3 x 2 78-85 %

Back Squat 5 x 3

10min Ring Muscle up harjoittelu

For Time:
15-12-9
Deadlift 140kg
Bar Muscle Up
*5 Wall Walk

10min Triplat + Tupla Crossarit

10min Ring Mu Harjoittelua

Every 1:30 for 24min
A:20 Cal Echo Bike + Max Reps of Air Squat
B: 18 Cal Ski + Max ub reps of strict Hpsu
C: 20 Cal Ski + Max Ub reps of C2B
1:30 Rest

For Time:
3 Sets
30 GHD Sit Ups
Max ub Reps of Toes To Bars

Amrap 6
12 Deadlift (140kg)
12 Bar facing Burbee

3:00 Rest

Amrap 6
10 Shuttle Run (7,5+7,5m = 1)
5 tng Power Clean + Jerk 70-75%

Rest 3:00

Amprap 6
15 Cal Echo Bike
7 Thruster 60%

Skills: 10-15min Handstand Practice
-piruetti
-Handstand Push Up
-Sprint (lujaa 15-20m)

Waves:
Squat Clean & Jerk

3 Reps 75%
3 Reps 77%
3 Reps 79%

Rest 2:00 – 4:00

2 Reps 80%
2 Reps 82%
2 Reps 84%

Rest 2:00 – 4:00

1 Reps 85%
1 Reps 87%
1 Reps 89%

Back Squat
5 x 3

EMOM10
A: 12 Burbee Pull ups
B:1-5 Ring Muscle Ups or 4-6 Bar Muscle Ups

12min AMRAP
20m Front Rack Lunges 70-80kg
12 Box Step Over 2x 32,5-25kg 24`
8 Devill Press

Skilss: 10-15min
4-5 x 2,5m Hs Walk + 1 Hspu + 2,5m hs walk + 1 Hspu
4-5x 2,5m Hs Walk + Piruetti + 2,5m hs walk + Piruetti

4 Sets
5 Bench Press
5 Push Press
*heavy as possible, 1:30 – 2:00 rest

EMOM 10
A: 4-8 Strict Hspu
B: 10-14 Chest to bar pull ups

-rest 3:00 – 5:00

EMOM 10
A: 8-12 Ring Pull Ups
B: 10-14 Kipping Hspu

For Time:
30 Cal Echo Bike
9 Sandbag Over Shoulder
25 Cal Echo Bike
8 Sandbag Clean (shoulder)
20 Cal Echo Bike
7 Sandbag Squat Clean

Every 2:00 x 8
A:5 Squat Snatch 70-75%
B:1 Squat Snatch 88-92%

Pause Front Squat
4 x 3 (3s) Heavy as possible
*2:00 rest (kaikki samalla kuormalla)

Every 2:00 x 5
15 Ghd
10-15 Toes To Bar

21-15-9
Overhead Squat 75-80%
Box Jump 30`
*5 Wall Walk