Every 1:15 x 10
2 Split Jerk (enemmän kun viimeviikolla)

10min Amrap
9 Dumbbel Thruster 22,5
15 Box Over Jump 30”
21 Toes To Bar

rest 5:00

10min Amrap
9 Devil Press
15 Box Over Burbee
21 Pull Up

Every 1:30 x 4

3 Squat Snatch 75-80%
Rest 2:00-3:00

Every 1:15 x 4

2 Squat Snatch 80-85%
Rest 2:00-3:00

Every 1:00 x 5 

1 Squat Snatch 90-95

Back Squat
5 x 3 (vika viikko kolmosia)

1:00On 1:00 Off x 8
A: 15 Toes To Bar + Max Reps of Legless Ropw Climb
B: 3-7 Strict Hspu + Max Reps of Kipping Hspu

3 x 500m Row
Rest 1:2 Between Sets
2 x 2000m Bike Erg
Rest 1:2

4 Sets
A: 18 Cal Echo Bike
B: 12-15 Toes To Bar
C: 10 Power Clean + Jerk 60-70kg
D: 8-12 Handstand Push Up
E: Rest 1:00

Rest 5:00-10:00

Every 2:00 x 5
10 Front Squat 60-70kg
5-7 Bar Muscle Up

Squat Clean + Hang Squat Clean
2 x 2 + 2
2 x 1 + 1

Every 1:15 x 8
2 Split Jerk

Every 1:30 x 4


3 Squat Snatch 75-80%

Rest 2:00-3:00

Every 1:15 x 4 


2 Squat Snatch 80-85%

Rest 2:00-3:00

Every 1:00 x 5 


1 Squat Snatch 90-95

Back Squat 
5 x 3 (vika viikko kolmosia)

1:00On 1:00 Off x 8

A: 15 Toes To Bar + Max Reps of Legless Ropw Climb 
B: 3-7 Strict Hspu + Max Reps of Kipping Hspu

3 x 500m Row 

Rest 1:2 Between Sets 

2 x 2000m Bike Erg 

Rest 1:2

EMOM 10
A: 10-15m Handstand Walk
B: Handstans Walk + Hspu

4 Sets
5 Shoulder Press
5 Weighted Pull Ups
1:30 Rest

3-4 Sets
10-15 Weighted Ghd
15-20 V-Ups

21-15-9
Cal Row
Bar Muscle Up
Bench Press 2 x 32,5-25kg

Hi Hang Snatch + Hang Snatch
3-4 x 1 + 1 80-85%

Snatch
3-4 x 2 (heavy as possible)

Back Squat
5 x 2 (heavy as possible)

Every 2:30 x 4
10m Hs Walk – käännös + 10m Hs Walk
7 Bar Muscle Up

Back Squat
5 x 2 (heavy as possible)

Every 2:30 x 4
10m Hs Walk – käännös + 10m Hs Walk
7 Bar Muscle Up

Clean + Jerk
3-4 x 1 + 2
3-4 x 1 + 1

Deadlift

4-5 x 3 (heavy as possible)

12min AMRAP
3 Power Clean 90-100kg
5 Strict Hspu
10 Kipping Hspu

Power Snatch + Oh-Squat
3 x 2 + 1
3-4 x 1 + 1

Snatch Panda Pull
3-4 x 3

Amrap 12
30ub Wall Ball
10 Hspu
5 Squat Snatch 75-80%