Power Clean
3 x 2
3-4 x 1

Push Jerk + Split Jerk
2 x 2 + 1
3 x 1 + 1

Front Squat
4 x 3

3 Rounds
30 Toes To Bar
6 Wall Walk
3 Legless Rope Climb

10min Handstand Skilss
-Handstand + Hspu
- Obstacle

5 x 3 Bench Press
1 x max (bodyweight)

21 Thruster 60kg
21 Chest To Bar
15 Thruster
15 Bar Muscle Up
9 Thruster
9 Strict Hspu

10min Triplat / Double Crossovers

Barbell Condition

Every 2:00 x 6
5 Power Snatch 75-82%

EMOM 10
A: 15 Cal Echo Bike
B: 3-6 Ring Muscle Up / 5-8 Bar Muscle Up

2 x 4min AMRAP
15 Cal Ski
5 Squat Snatch 75-82%
2:00min Rest

2 x 3min AMRAP
10 Bar Over Burpee
6 Overhead Squat 75-82%

rest 2:00min

For Time:
5 Squat Snatch 75-82%
7 Overhead squat
20 Kipping Hspu

10min Crossover/Triplat / Tupla Crossover

Every 2:30 x 6
6 Bench Press 70-75%
8 Deadlift 65-70%

4 Sets
5-8 Strict Handstand Push Up
1-3 Legless Rope Climb

For Time:
30 Wall Ball
30 Chest To Bar
5 Sandbag Clean
-rest 1:00-

30 Wall Ball
30 Toes To Bar
5 Sandbag Clean
-rest 1:00-

30 Wall Ball
30 Toes To Bar
5 Sandbag Clean

2-3 Sets
15-20 Weighted Ghd
15-20 Voimapyörä tangolla

For Time:
1500m Bike Erg
750m Row
750m Ski
-Rest 1:1-

Every 6:30 x 2
1000m Bike Erg

500m Row
500m Ski

Rest 1:2

Every Every 4:00 x 3
500m Bike Erg
250m Row
250m Ski

Every 2:00 x 5
5 Power Clean + Jerk 70-75%

Skills: Handstandwalk 10-15min
Korokkeet
Piruetti
Hspu

Every 2:00 x 10
A: 4 Front Squat (heavy as possible)
B: 2 Split Jerk (heavy as possible

EVERY 2:00 x 5
70 Double Unders
-max reps of legless ropeclimb-

4 Sets
Max reps of Kipping Hspu (pidä rytmi)
2:00 palautus

Amrap 12
25 Box Over Burpee 30”
5 Squat Clean 80-85%

Skills:

2 x Max ub Rep CrossOver (minimi 10)+ Max Dinstance Hs Walk
2:00 - 4:00min Rest Between Sets

2 x Max ub Reps Double Unders + Max Distance of Hs Walk
2:00 - 4:00min Rest Between Sets

For Time:
30 Thruster 60kg
30 Chest to Bar Pull Ups
*every Break 10 Cal Echo Bike
*start echo Bike

Rest 5:00 - 10:00min

For Time:
9 Sandbag Over Shoulder
3 Carry (bearhug) 20m = 1
6 Legless Rope Climb

Core: 2-3 Sets
Lippu + Dragonflag

Every 1:30 x 10
A: 3 Power Snatch 77-84%
B: 5 Overhead Squat

EMOM 10
A: 20 Cal Bike Erg
B: 3-6 Ring Muscle Up / 6-9 Bar Muscle Up

4 SETS
Max Reps of Strict Pull Up
8-12 Bench Press 2 x 32,5
1:30 -2:00 Rest

AMRAP 6
20 Pull Ups
5 Squat Snatch 75-82%
Rest 3:00
AMRAP 6
15 Bar Over Burpee
5 Squat Snatch 75-82%

EVERY 2:30 x 8
A: 20 Cal Ski + Max ub Reps of Deadlift 75-80%
B: 8 Bench Press + Max Ub Reps of Strict Hspu

4 Sets
20 Toes To Bar
8-15 Kipping Hspu
1:30 – 2:00 Rest

21 – 15 – 9
Shoulder To Overhead 65-70%
Front Rack Lunges
30 Wall Ball

Rest 1:1

9 – 7 – 5
Sandbag Squat Clean
Wall Walk

20min Emom 45s On 15off
A: Row Calories
B: Wall Ball
C: Bar Facin Burpees
D: Front Rack Lubges 70-80kg

-rest 5:00 - 10:00-

20min Emom 45s On 15off
A: Ski erg Calories
B: Chest to bar pull ups
C: Power Clean + Jerk 70-80kg
D: Box Over jumps 30”