IV
4 Sets
5 Seated Shoulder Press
5-7 L-Pull Ups
1:30 – 2:00 rest

4 Sets
6-8 Pendley Row (vastaote)
4-6 Ring L-Pull Ups
1:30 – 2:00 rest

Every 2:00 x 5
30 Wall Ball
Max Reps Of Dumbbel Squat Snatch 32,5 – 25kg

AMRAP 12
10 Double Crossover or Triple Unders
2 Legless Rope Climb
20m Handstand Walk

Split Jerk (heavy as possible)
2 x 3
2 x 2

Front Squat
4 x 4 (heavy as possible)

AMRAP 10
15 Cal Row
10 Bar Over Burbee
8 Shuttle Run (7,5 + 7,5m)

Rest 5:00

AMRAP 10
15 Box Over Burbee 30`
12 Dumbbel Snatch 32,5kg

Waves:
Squat Snatch

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
*2:00 palautus kaikki samalla

For Time:
3 Rounds
2 Squat Snatch 80%
3 Overhead Squat
9 Bar Muscle Up

Rest 2:1

3 Rounds
5 Thruster
7 Power Clean + Jerk
12 Kipping Handstand Push Ups

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

EMOM 10
A: 3-6 Defisic Hspu
B: 10-14 Chest to bar pull ups

-rest 3:00 – 5:00

EMOM 10
A: 6-10 Weighted Strict Pull Ups (vasta)
B: 10-14 Kipping Hspu

AMRAP 12
15 Cal Echo Bike
12 Pistol Squat
15 Cal Echo Bike
3 Legless Rope Climb

Every 2:00 x 8
A:5 Power Clean + Jerk 70-75%
B:1 Power Clean + Jerk 88-92%

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

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

4 Rounds For Time:
6 Shuttle Run (7,5-7,5m )
8 Bar Over Burbee
3 Squat Clean 890-85%

4 Sets
5 Seated Shoulder Press
5-7 L-Pull Ups
1:30 – 2:00 rest

4 Sets
6-8 Pendley Row (vastaote)
4-6 Ring L-Dip
1:30 – 2:00 rest

EVERY 1:30 x 4
15 Cal Echo Bike
-Max Reps of Ring Muscle Up or Bar Muscle Up

Rest 3:00 - 4:00

EVERY 1:30 x 4
-Max Reps of -
2,5m Hs Walk + HSPU + 2,5m Hs Walk

AMRAP 10
8/8 DB Overhead Squat 32,5kg
15 Triple Unders or Double CrossOver

Split Jerk (heavy as possible)
4 x 2