2 Sets
6 Squat Clean
-Max UB set Strict Hspu

2 Sets
4 Squat Clean
-Max UB set Strict Hspu

2 Sets
2 Squat Clean
-Max UB set Strict Hspu

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

21-15-9
Front Squat
Shoulder To Overhead 70-80kg
5 Wall Walk

Overhead Squat
2 x 6
2 x 5
2 x 4

5 Power Snatch + 1 Ropw Climb
4 Power Snatch + 2 Rope Climb
3 Power Snatch + 3 Rope Climb
2 Power Snatch + 4 Rope Climb

Back Squat
4 x 6

3 Rounds
25 Cal Row
25 Cal Echo
25 Cal Ski

5-10min Triplat - Double Crossover
10min Hs Walk
-Obstacle
-360
-Hspu

EMOM 10
A: 1-4 Ring Mu
B: 6-10 Ring Dip

4 Sets
4-8 Strict Hspu
-Max Reps of Kipping Hspu -

Every 2:00 x 3
12 Box Over Burpee
-Max Reps of Wall Ball-

-Rest 3:00-

Every 2:00 x 3
15 Toes Toes To Bar
-Max Reps of Burpee Pull Up-

-Rest 3:00-

Every 2:00 x 3
20 Box Over Jump
Max Reps of Devil Press 2 x 22,5

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

3-4 Sets
20m Front Rack Lunges
10 Thruster

AMRAP 10
3-6-9-12-15-
TOES TO BAR
C2B
PULL UPS

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

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

FOR TIME:
50 Cal Row
50 Burpee Over Rower
15 Bar Mu

HEINÄKUU 7-11 I

10min
TRIPLAT / CROSSOVER / TUPLA CROSSOVER

10-15min
HS SKILSS
-Obstacle / Hspu / 360

10min Ring Mu

AMRAP 3
Amrap 3
30 Bar Over Burpee 
-Max Reps of Thruster 50kg

-Rest 1:30
Amrap 3
30 Wall Ball 
-Max Reps of Power Clean & Jerk 50kg

-Rest 1:30
Amrap 3
30 Bar Over Burpee
30 Wall Ball

20 Cal Echo
5 Squat Clean
-Max Reps of Strict Hspu-

20 Cal Echo
5 Squat Clean
-Max Reps of Strict Hspu-

20 Cal Echo
4 Squat Clean
-Max Reps of Strict Hspu-

20 Cal Echo
3 Squat Clean
-Max Reps of Strict Hspu-

20 Cal Echo
3 Squat Clean
-Max Reps of Strict Hspu-

EVERY 2:00
6-10 Strict Pull Ups
8 Bench Press

AMRAP
6-12-18-24- -
Toes To Bar
Ghd

Overhead Squat
2 x 6
2 x 5
2 x 4

5 Power Snatch + 2 Rope Climb
4 Power Snatch + 2 Rope Climb
3 Power Snatch + 3 Rope Climb
2 Power Snatch + 4 Rope Climb

Back Squat
4 x 6

3 Rounds For Time:
16 Pistol Squat
10 Box Over Burpee 30’
20 Kb Swing 32

Skills: 15-20min
CrossOvers / Double CrossOvers / Triplat
HS Skilss
-Obstacle
-360
-Hspu

Ring Muscle Up
2-3 toiston settejä

AMRAP 20
15 Toes To Bar
20m Hs Walk (10m + 10m)
12 Bench Press 32,5-25kg
5 Wall Walk

3 Rounds
For Time:
50 GHD
500m Row

Tng Power Clean + Jerk

2 x 5

2 x 4

2 x 3

3-4 Sets

20m Front Rack Lunges

10 Thruster

For Time:
21 Kipping Hspu
21 Front squat 70-80kg
15 Strict Hspu
15 Front Squat
9 Front Squat
9 Wall Facing Hspu