Push Press
2 x 8
2 x 6

3-4 Sets
12-16 Bulgarian Split Squat
8-12 DB SJMV
1:30 rest

GIANT SETS
18-24 Alternative DB Bench Press (1o,v molemmat,1 v,o molemmat)
10 Seated Bicep Curl
8-12 Icline DB Bench Press
10-12 Barbell Bicep Curl

3 SETS
8-10 GHD SIT US + 10s Hold (ylhäällä) + 8-10 GHD Sit Ups

10min
TRIPLAT + DOUBLE CROSSOVER
10min
HS WALK SKILSS
-HSPU
-PIRUETS
-FREE HANDSTAND

20min AMRAP
5 Muscle up
10 Handstand Push Ups
15 Wall Ball
*Every Break 12 Cal Echo Bike

Every 1:30 x 4
3 Squat Clean 75-80%

Rest 2:00-3:00

Every 1:15 x 4
2 Squat Clean 80-85%

Rest 2:00-3:00

Every 1:00 x 5
1 Squat Clean 90-95%

Every 1:15 x 10
2 Split Jerk 82-87%

3 Rounds
30 Cal Echo Bike
30 Cal Row
20 Handstand Push Up
-rest 1:1- Between Rounds

Every 2:00 x 4
Squat Snatch
2 (82-87%)

3-4 x 1 (87-95%)

Back Squat 5 x 3
2:00 rest between sets

21-15-9
Power Snatch 60%
Chest To Bar Pull Up
15m Handstand Walk

Every 6:00
2 x
1000m Row
20m Front Rack Lunges 70-80kg

2 x
1000m Ski
50ub Wall Ball

2 x
2000m Bike Erg
20 Bench Press (32,5)

4-5 Sets
3 Bench Press
5 Shoulder Press
3 Legles Rope Climb

3-4 Sets (heavy as possible)
1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk

Every 2:00 x 6
A: 18 Cal Row + Max Reps of Strict Hspu
B: 5 Deadlift 75-80% + max Reps of Kipping Hspu

12min Amrap
10 x Burpee Shuttle Run
8 Overhead Squat

10 Box Over Burbee
4 Squat Snatch

EMOM 40
A: 20 Cal Echo Bike
B: 12-16 Toes To Bar
C: 10-12 Devill Press 2 x 22,5/15
D: 6-12 Muscle Up
E: 1:00 Rest

Skills:
Hs Walk
-Piruets
-Hspu

Find Heavy Weight in 10min
1 Squat Clean + 1 Hang Squat Clean
Then 3 x 2 85-90%