Power Snatch
2 x 5
2 x 4
2 x 3

Back Squat 4 x 8 (kaikki samalla)
1:30 - 2:00 rest

4 Sets
10 Bench Press
6-10 Bar Muscle Up

3 Rounds
12 Handstand Push Up
20m Front Rack Lunges 2 x 32
20m Handstand Walk

Accessory: 2-3 Sets
8-12 Stiff Leg Deadlift
8-12 Bicep Curl

Tng Power Clean + Jerk
12 Reps
10 Reps
8 Reps
6 Reps

4 Sets
8 Shoulder Press (sama kuorma)
8-10 Strict Pull Ups (weighted)

Every 2:30 x 4
10 Front Squat 55-60%
1-3 Legles Rope Climp (legles myös alas)

21-15-9
Deadlift 60-70%
Chest To Bar
30 Wall Ball

Accessory: 2-3 Sets
15-20 Weighted Ghd Sit Ups
2:00 Free Handstand Practice

10min Handstand Skills
-Korokkeet
-Handstand Push Up

4 Sets
6-10 Strict Handstand Push Up
10-8-6-5 Squat Clean

4 Sets
6-10 Ring Pull Ups
2-5 Ring Muscle Up

Every 2:00 x 5
15 Box Over Jumps 30
Max reps Of Toes To Bar

Accessory: 2-3 Sets
10 Narrow Bench Press
8-10 Ring Dip
10 Incline DB Bench Press
10-12 Bicep Curl

Every 1:15 x 8
A: 5 Power Snatch 65-70%
B: 8 Overhead Squat

4 SETS
8 Seated Shoulder Press
10 Bench Press

3Sets
4 Sandbag Clean
6 Sandbag Squat
10 Box Over Burpee
Rest 1:2

For Time:
2 Sets
50 Wall Ball
50 Toes To Bar
50 Pull Ups

Accessory: 2-3 Sets
10-15 GHD Sit Ups
15-20 V-Ups
1:30min Double Crossover / Triplat

Every 1:30 x 4
15 Cal Echo Bike
3 Squat Clean 80-85%

Every 2:00 x 4
20 Cal Row
6 Thruster 65-75kg

21-15-9
Burpee Pull Up
Handstand Push Up
5m + Piruet + 5m Hs Walk

Accessory: 2-3 Sets
10/10 Bulgarian Split Squat
8-10 L-Pull Ups
10 Dumbbel Row
10 Ring Pull Ups

Power Snatch
2 x 5
2 x 4
2 x 3

Back Squat 4 x 8 (kaikki samalla)
1:30 - 2:00 rest

4 Sets
10 Bench Press
6-10 Strict Hspu (deficit jos menee)

21-15-9
Cal Echo Bike
Overhead Squat 60-70kg
* 5 Squat Snatch

Accessory: 2-3 Sets
10-12 Incline DB Bench Press
10-12 DB Biceps Curl

Tng Power Clean + Jerk
12 Reps
10 Reps
8 Reps
6 Reps

4 Sets
8 Shoulder Press (sama kuorma)
8-10 Strict Pull Ups (weighted) or Ring Pull Up

Every 2:30 x 4
10 Front Squat 60-65%
1-3 Legles Rope Climp (legles myös alas)

3 Rounds
For Time:
20m Front Rack Lunges
8 Shoulder To Overhead 60-70%
15m Hs Walk

Accessory: 2-3 Sets
15-20 Weighted Ghd Sit Ups
2:00 Free Handstand Practice

10min Handstand Skills
-Korokkeet
-Handstand Push Up
-Free Handstand

4 Sets
6-10 Bar Mu or 2-5 Ring Mu
10-8-6-5 Squat Clean (enemmän kun viimeviikolla)

4 Sets
6-10 Ring Pull Ups
2-5 Ring Muscle Up

9-7-5
Deadlift 75-80%
21-15-9
Deficit Kipping Hspu

Accessory: 2-3 Sets
10 Narrow Bench Press
8-10 Ring Dip
10 Pedley Row (vasta)
10-12 Bicep Curl

Every 1:15 x 8
A: 5 Power Snatch 65-70%
B: 8 Overhead Squat

4 SETS
8 Seated Shoulder Press
10 Bench Press
1:30 rest

For Time:
10 Sanbag Over Shoulder
10 Sandbag Squat
10 Sandbag Squat Clean
*every 2:00 - 3 Rope Climb
*start Rope Climb

For Time:
100m Farmer Walk 2 x 32
100m Sangbag Carry (bearhug

Accessory: 2-3 Sets
10-15 GHD Sit Ups
15-20 V-Ups
1:30min Double Crossover / Triplat

Every 3:00 x 4
400m Run
6 Thruster 60kg

Rest 5-6min

Every 3:00 x 4
100 Double Unders
30 Wall Ball

Rest 3:00 x 4
25 Cal Echo Bike
Max Reps Of Toes To Bar