Power Snatch
5 x 2 87-90%

Squat Snatch
5 x 3 85-90%

Accessory: 3 Sets
8-10 Ring Dips + Leg Raises
30-45s Ring L-Sit

4 Rounds
200m Run
3 Legless Rope Climp
7 Squat Snatch 70-75%
Timecap 18:00

Push Press (heavy as Possible)
2 x 5
2 x 3
2 x 2

Desific Strict Hspu (kässärit kahvat)
2 x 5
2 x 3
2 x 2
Max Reps Of Desific Kipping Hspu (kässärit/kahvat/levypaino)

Every 2:00 x 5
6 Burpee Over Box 48”
5 Power clean 75-80%

Rest 5:00

Every 2:00 x 5
15 Cal Echo Bike
5 Front Squat (sama kuorma kun ylhäällä)

HandstandWalk
4 x 5-10m Hs Walk + Piruetti + 5-10m Hs Walk
4 x 5-10m Hs Walk + 5m korokkeet + 5-10m Hs Walk

EMOM 10
A: 5-10 C2B (liivi)
B: 1-3 Ring Muscle Ups (liivi)

For Time:
21-15-9
Ub Toes To Bar
Dumbbel Bench Press 32,5-25kg

EMOM 10
A: Max Ub C2B
B: Max Ub Ring Muscle Ups / Bar Muscle Ups

Core:
3 x 5-10 Dragon Flag
+ Front lever + human flag harjottelua

Squat Clean + Split Jerk
3 x 2 + 3 80-85%
3 x 1 + 3 82-87%

Front Squat 5 x 2 (sama kuorma kun edellisellä viikolla 1)

Amrap 12
30 Wall Ball
8 Power Clean
6 Push Jerk
*60-65% jerkin maksimista

10-15min
Crossover Dupsien ja Triplojen harjoittelua

For Time:
400m Run
21-15-9
Overhead Squat 65%

Tc 12:00

For Time:
100 Double Unders
2 Legles Rope Climp + 2 Rope Climp
20 Handstand Push Ups
100 Dups
1 Legles Ropw Climp + 3 Rope Climp
16 Handstand Push Ups
100 Dups
4 Rope Climp
12 Handstand Push Ups

Tc 16min

Pistol Squat
12 Ub Right Foot
12Ub Left Foot

10Ub Right Foot
10Ub Left Foot

8 Ub Right Foot
8 Ub Left Foot
1:00 Rest Between sets

Power Snatch
5 x 1 85-95%

Squat Snatch
5 x 2 85-90%

Pause Overhead Squat (3s)
5 x 1 (heavy as possible)

Core:
3 Sets
15-20 Weighted Ghd Sit Ups
15-20 Weighted Back Extension

For Time:
50 Cal Echo Bike
1 Legless Rope Climp
40 Cal Echo Bike
2 Legless Rope Climp
30 Echo
3 Legless Rope Climp
20 Cal Echo Bike
4 Legless Rope Climp
10 Cal echo
5 Legless Rope Climp

Push Press (heavy as possible)
2 x 3
2 x 2
2 x 1

Strict Hspu (deficit) + Kipping Hspu
5 x 3 + Max Reps of Kipping Hspu

1 x Max Reps of Strict Hspu

Amrap6
10 Bar Facing Burpee
20m Front Rack Lunges 70-80kg

Rest 5:00

Amrap 6
16 Cal Echo Bike
5 Thruster 70-80kg

Rest 5:00

Amrap6
10 Bar Facing Burpee
10m Front Rack Lunges 70-80kg
5 Thruster 70-80kg

4 Sets (3-5reps)
5 Strict Pull Ups + 5 Butterfly Pull Ups +5 Buterfly C2B + 5 Bar Muscle Ups
1:30-2:00rest Between Sets

4 Sets
4-6 Weighted Ring Dips (2s stop alhaalla ja ylhäällä)
8-10 Weighted Ring Push Ups
1:30-2:00 rest between sets

Amrap15
15m Sled Push
15m Hand over hand Sled pull (raskas)
1-3 Ring Muscle Ups

3 x 60s Lsit

Squat Clean + Split Jerk
3 x 1 + 3 82-87%
3 x 2 + 2 82-87%

Front Squat
4 x 3 (sama kuin edellisellä viikolla 2)

Deadlift
4 x 2 (heavy as possible)

For Time:
10 Box Over Burpee 30’’
60 Ub Wall Ball
10 Box Over Burpee
45 ub Wall Ball
10 Box Over Burpee
30 Ub Wall Ball
10 Box Over Burpee
15 ub Wall Ball

Time cap 16:00

10-15min Handstand Walk + Kipping Hspu/Hspu + Hs Walk

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 42,5kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 60kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 85kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102,5kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 110kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 120kg

Every 2:00 x 5
5 Bench Press
5 Weighted Ring Pull Ups