Every 1:30 x 8
A: 4 Front Squat 75-80%
B: 25 Pull Ups (Butterfly)

For Time:
21-15-9
Back Squat 85-100kg
Desific HSPU

rest 1:1

For Time:
45 Desific Hspu
45 Back Squat

Waves:
Squat Clean & Jerk
3 Reps 77%
3 Reps 79%
3 Reps 81%
Rest 2:00 – 4:00
2 Reps 82%
2 Reps 84%
2 Reps 86%
Rest 2:00 – 4:00
1 Reps 87%
1 Reps 89%
1 Reps 91%

Back Squat
5 x 3 (samalla kuormalla)

EMOM 10
A: 10-12 Burbee Pull Ups
B: 14-18 Toes to Bar

AMRAP 10
12 Dumbbel Thruster 2 x 25kg
10 Devil Press
20m Front Rack Lunges

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

EMOM 10
10m + 10m Handstand Walk

-Rest 5:00-

EMOM 10
A: 3-6 Strict Hpsu
B: 6-9 Bar Muscle Up

6min AMRAP
15 Bench Press 32,5
3 Legles Rope Climb

rest 3:00

6min AMRAP
20 Cal Echo Bike
15 Chest to Bar

Every 2:00 x 8
A:5 Squat Snatch 72-77%
B:1 Squat Snatch 89-93%

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

Every 4:00 x 3
15 Cal Row
10 GHD Sit Up
10Toes To Bar

9-7-5
Sandbag Over Shoulder
5 Wall Walk

4 Settiä
5 Seated Shoulder Press
5-7 Ring Dip (banded) / Box Dip

4 Settiä
Max Reps of Strict Pull Ups
6-8 Pendley Row (vastaote)

AMRAP 12
25 Double Unders

35 Wall Ball
5 Kipping Hspu

Rest 5:00

500m Row
- Rest 1:1
500m Row

Shoulder Press (split position)
4 x 6
1:30 – 2:00 Rest

Front Squat 3s alas 3s ylös
4 x 6
1:30 – 2:00 Rest

Every 2:30 x 4
20m Front Rack Lunges
10-12 Kipping Hspu

4 Rounds
For Time:
10 DB Hang Clean + Jerk 2 x 22,5
12 Toes To Bar
3 Wall Walk + Wall Facing Hspu

1:00 On 1:00 Off
5x
Max Cal Echo Bike
rest 3:00 – 5:00
1:00 On 1:00 Off
5x
Max Cal Ski
rest 3:00 – 5:00
1:00 On 1:00 Off
5x
Max Cal Row

3 SETS
10-15 GHD weighted Back extension
10-15 Weighted GHD Sit Ups

Muscle Snatch
3 x 3
2 x 2
1:30 – 2:00 Rest
Pause Overhead Squat (3s)
4 x 3
1:30 – 2:00 rest

4 Settiä
5-7 Narrow Bench Press
4-6 Strict C2B

AMRAP 12
20m Handstand Walk
5 Muscle Ups
20 Pistol Squat