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

Skills: 20-30min
Triplat / Double Crossover
Free Handstand
Ring Muscle Up

3 Rounds
15 Toes To Bar
15 Dumbbel Bench
20m Hs Walk

Rest 1:1

3 Rounds
10 Devill Press 2 x 22,5
30 Wall Ball
8 Strict Hspu

6-10 Desific Hspu
8-6-4-2 Squat Clean

3 Rounds
50 Double Unders
10 C2B
5 Devill Press

4 Sets
6-8 Weighted Strict Pull Ups
7 Front Squat

2-3 Sets
20 Ghd
15 Toes To Bar

Power Snatch
2 x 4
2 x 3
2 x 2

28-21-15
Cal Echo Bike
4 Squat Snatch 75-80%

Back Squat
4 x 10

4 Sets
6-10 Strict Hspu
10 Bench Press

Skills: 20-30min
Triplat / Double Crossover
Free Handstand / Hs Hspu / Handstand Walk
Ring Muscle Up

EVERY 2:00 x 3
400m Run
Max Reps of Thruster 50kg

Rest 3-4

EVERY 2:00 x 3
200m Run
Max Reps of Box Over Burpee

Rest 3-4

EVERY 2:00 x 3
100 Double Unders
MAX BURPEE PULL UPS

Tng Power Clean + Jerk
2 x 5
2 x 4
2 x 3

3-4 Sets
20m Front Rack Lunges
10 Thruster

AMRAP 10
2-4-6-8-10- -
Strict Pull Ups
Strict Hspu

BACK EXTENSION 3 x 15-20
GHD SIT UP 3 x 15-20

PÄTSI KARSINTA

10-15min
Handstand Skill
-Obstacle
-Hspu
Free Handstand

For Time:
21 Sandbag Squat
21 Dumbbel Bench Press
5 Ring Mu
15 Sandbag Clean
15 Dumbbel Bench Press
5 Ring Mu
9 Sandbag Squat Clean
9 Dumbbel Bench
5 Ring Mu

Power Snatch
2 x 4
2 x 3
2 x 2

AMRAP 12
15 Cal Echo Bike
2 Legles Rope Climb
3 Squat Snatch 77-82%

Back Squat
4 x 6

EMOM 12
A: 15 Cal Row
B: 15-20 Toes To Bar
C:12-15 Pull Ups
D: 6-10 Bar Muscle Up

2 Sets
6 Squat Clean
-Max UB set Deficit Hspu-

2 Sets
4 Squat Clean
-Max UB set Deficit Hspu-

2 Sets
2 Squat Clean
-Max UB set Deficit Hspu-

EVERY 2:00 x 5
6-10 Weighted Strict Pull Up
8 Bench Press

3 Rounds
21 Echo Bike
15 Box Over Burpee
9 Front Squat 80-90kg

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

4 Sets
8 Deadlift
10 Narrow Bench Press

Hs Skills:
Hs Walk + 360
Hs Walk + Obstacle
Hs Walk + Hspu

AMRAP 12
50 WALL BALL
50 TOES TO BAR