Skills:

10min CrossOver/ Double Crossover/ Triplat

4 SETS
3-6 Desific Hspu
2-5 Ring Muscle Up
Rest 1:30-2:00

4 SETS
15 Toes To Bar
2-4 Ring Muscle Up
3-6 Bar Muscle Up

Handstand Skills:
Hs Skills:
Hs Walk + Hspu
Hs Walk + Piruet
Free Handstand Hold

Power Clean + Hang Clean + Clean
5 x 1

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

Back Squat + Front Squat
5 x 3 + 1

Snatch
3 x 2
3 x 1

Overhead Squat
3 x 2
3 x 1

Snatch Pull
3-4 x 3

SKILLS:
10min
CrossOver – Double Crossover – Triplat

4 SETS
8-12 Chest To Bar
2-5 Ring Muscle Up

4 SETS
15 Toes To Bar
3-6 Desific Hspu

AMRAP 20
3 Ring Muscle Up
6 Handstand Push Up
9 Devil Press 2 x 22,5/15kg
15m Hs Walk (7,5 + 7,5m)

Pause Snatch (polven alla) + Snatch
3 x 1 + 2
3 x 1 + 1

Snatch Balance
4 x 2

Narrow Bench Press
4 x 5

GHD SIT UPS
3 x 15-20
Back Extension
3 x 15-20

Clean + Jerk
3 x 1 + 2
3 x 1 + 1

Back Squat + Front Squat
4-5 x 1+3

4 SETS
5-8 Weighted Pull Up
4-8 Strict Hspu

Snatch
2 x 3
2 x 2
2 x 1

Pause Oh-Squat
4 x 2

Panda Pull
4 x 3

V SKILLS:

Hs skills:
-Obstacle
-Hspu
-Piruets
-Free Handstand

Complex 3-4 Sets
7 Toes To Bar + 6 Pull Up + 5 C2B + 4 Bar Mu

3-4 Sets
6-10 Ring Dip
3-6 Desific Hspu

3 ROUNDS
For Time:
15 Double Crossover
3 Ring Muscle Up
15 Toes To Bar

Pause Squat Clean(polven alla) + Clean
3 x 1 + 2
3 x 1 + 1

Push Press + Thruster
3 x 2 + 1
3 x 1 + 1

4 SETS
3 Deadlift
5 Shoulder Press

3- Position Snatch (Hang, low Hang, floor)
5 x 1

Snatch Balance
4-5 x 2

4 SETS
4 Narrow Bench
5-7 Ring Dip (weighted if needed)
2:00 rest

GHD SIT UPS
3 x 15-20
Back Extension
3 x 15-20