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

EMOM 10
A: 1-3 Ring Muscle Up
B: 5-7 Bar Muscle Up

EVERY 1:30 x 4
12 Bar Over Burpee
-Max Reps of Power Clean 70-75%

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
100 Double Unders
30 Wall Ball
20 Pull Ups

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

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

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

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

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

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

AMRAP 10
21 Cal Row
21 Dumbbel Thruster 2x 22,5

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

EMOM 10
A: 1-3 Ring Muscle Up
B: 5-7 Bar Muscle Up

3 Rounds
For Time:
30 Wall Ball
12 Box Over Burpee
8 Push Jerk 75-80%

Overhead Squat
2 x 6
2 x 5
2 x 4

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

Back Squat
4 x 6

2-3 Sets
15 GHD
15 Toes To Bar
15 V-Ups

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

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

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

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

25 Cal Echo
-Max Reps of Strict Hspu-
2 Squat Clean

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

AMRAP 10
20 Pull Up
5 Wall Walk
20 C2B

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

Ring Muscle Up
2-3 toiston settejä

EMOM 12
1:00 Max Reps of Triplat / Double Crossover
1:00 Max Reps of Kipping Hspu
1:00 Rest

EVERY 1:30 12:00
A: 20 Cal Row + max distance Hs Walk
B: Max Reps of Hs Walk 2,5 + Hspu + 2,5m Hs Walk

Tng Power Clean + Jerk

2 x 5

2 x 4

2 x 3

3-4 Sets

10 Thruster
20m Front Rack Lunges


3 Rounds
10 Power Clean 75-80%
7 Bar Muscle Up
5 Front Squat

Squat Clean + Hang Clean + Jerk
3 x 2 + 2 + 2
3 x 1 + 1 +1

4 Sets
6-10 Strict Handstand Push Up
5 Bench Press

For Time:
4 Rouds
15 Cal Echo Bike
10 Box Over Burpee
1-2-3-4
Power Clean 85%

Skills: 15-20min
Double Cross Over / Trplat
Handstand Walk
-Obstacle
-Piruets
-Hspu

EMOM 10
A: 10m Handstand Walk
B: 2-5 Ring Muscle Up

Every 3:00 x 4
6 Devill Press 2 x 22,5/15kg
20 Toes To Bar
-Max Reps of Bar Muscle Up –

Rest 5-6min

EVERY 2:00 x 4
22 Cal Row
-Max Reps of GHD Sit Ups