Push Press + Push Jerk
6+2
5+3
4 +4
3 + 5
2 + 6
1 + 7

4 Sets
10 Deadlift
8 Narrow Bench Press

Skills: 10-15min
Ring Muscle Ups
Handstand Walk + Handstand

For Time:
150 Wall Ball
*every drop/break
7 Bar Muscle Up
*start muscle up

12-10-8-6 
Squat Clean
6-10 Deficit strict Hspu 

2:00 Rest Between Set

4 Sets
15 Ub Toes To Bar
2-3 Legles Rope Climb

3 Rounds
400m Run
21 Chest To Bar

Rest 1:2

2 Rounds
800m Run
15 Bar Muscle Up

Rest 1:2

1600m Run
9 Ring Muscle Up

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

4 Sets
20m Front Rack Lunges 75-80kg
10 Thruster

Every 2:00 for 16:00
A: 8-10 Strict Pull Ups (vasta) + 10 Shoulder Press
B: 8-10 Strict Pull Ups (myötä) + 10 Dumbbel Bench Press

Accessory:
50 Weighted Ghd
50 Ghd

Skills: 10-15min
CrossOver / Triplat / Double Crossover

Skills Condition:

Every 1:30 x 4
15 Cal Echo Bike + 5m Hs Walk - 360 - 5m Hs Walk

Rest 3:00

Every 1:30 x 4
20 Cal Row + Max time Freehandstand Hold

Rest 3:00

AMRAP 12
10 HSPU
12 Devill Press 2 x 22,5
20m Hs Walk (10m + 10m)

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

4 Sets
20m Front Rack Lunges 75-80kg
10 Thruster
1:30-2:00 Rest

Every 2:00 for 16:00
A: 8-10 Strict Pull Ups (vasta) + 10 Shoulder Press
B: 8-10 Strict Pull Ups (myötä) + 10 Dumbbel BenchPress

Accessory:
50 Weighted Ghd
50 Ghd

Power Snatch
2 x 5
2 x 4
2 x 3

For Time:
4-3-2-1
Rope Climb
9-7-5-3
Squat Snatch 70-75%

Back Squat
4 x 10

4 Sets
6-10 Strict Hspu
10 Bench Press

Skills: 10-15min
CrossOver / Triplat / Double Crossover

Skills Condition:
Every 1:30 x 4
10 Box Over Burpee + Max Reps of Hs Walk (5m)

Rest 3:00

Every 1:30 x 4
20 Cal Row + Max time Freehandstand Hold

SKILLS:
10min Ring Mu

21 Wall Ball
21 Chest To Bar
15 Thruster 60kg
15 Bar Mu
9 Devill Press 2 x 22,5
9 Wall Walk + Wall Facing Hspu

Push Press + Push Jerk
6+2
5+3
4 +4
3 + 5
2 + 6
1 + 7

4 Sets
10 Deadlift
8 Narrow Bench Press

Skill:
Handstand Hspu
Free Handstand

For Time:
100 Toes To Bar
*Every Break
20 Box Over Burpee 30/24

12-10-8-6 
Squat Clean
12-15 Kipping Hspu
2:00 Rest Between Set

21-15-9
Echo Bike
Bar Muscle Up
Dumbbel Bench

Front Squat
1 x 3
1 x 5
1 x 7

Core:
2-3 Set
20 Ghd
30-45s L-Sit

Power Snatch
2 x 5
2 x 4
2 x 3

5-3-1
Squat Snatch 75-80%
7-5-3
Ring Muscle Up / Bar Muscle Up

Back Squat
4 x 10

4 Sets
6-10 Strict Hspu
10 Bench Press