4-5 SETS
10 Triple Unders / 20 Double CrossOver / 40 CrossOver
Handstans Walk Obstacle
(2,5-5m + Obstacle + 2,5m-5m)

4 SETS
50 Double Unders
Hs Walk + Hspu + Hs Walk + Hspu + Hs Walk

Every 3:30 x 4
12 Pistol Squat
12 Box Jump Over 30/24
18 Chest to Bar Pull Ups

Muscle Up Skills
4-6 Bar Muscle Uo
2-5 Ring Muscle Up

Snatch
3 x 3
3 x 2

Snatch Drop
4-5 x 2

Snatch Pull 110-12%
4 x 3

AMRAP 8
20/15 Cal Ski
20/15 Cal Row

Push Press
3 x 3
3 x 2

Clean
2 x 3
2 x 2

Front Squat
5 x 1

Ghd
3 x 50

3 Rounds
For Time:
50 Wall Ball
20 Chest To Bar Pull Ups
9 Devil Press 2 x 22,5/15kg

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

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

2:00 Work 1:00off x 4
3-4 Legles Rope Climb
Max Reps of
Power Clean 85%

Every 2:30 x 4
10 Box Over Burpee 30/24”
60 Double Unders
-Max Cal Echobike-

Hang Snatch (low) + Snatch
3 x 1 + 2
2 x 1 + 1

Pause Overhead Squat
4-5 x 2

5 Sets
Max Reps of Strict Hspu
5-4-3-2-1
Bench Press

Every 2:00 x 4
25/21 Cal Row
-Max Reps of -
Ring Muscle Up

Every 2:00 x 4
20 Toes To Bar
-Max Reps of-
Kipping Hspu

Every 2:00 x 4
30/25 Cal Bike Erg or 22/18 Echo (ilman käsiä)
-Max Reps of Strict Hspu-

Skills:
Crossover-Double Crossover-tripleunders

EMOM10
15-20m Hs Walk

AMRAP 9
21 Handstand Push Up
15 Toes To Bar
9 Power Clean + Jerk 70/50kg

3-Position Clean (hi,low,floor)
4-5 x 1

Push Press
3 x 3
2-3 x 2

3-4 Sets
-Max Reps of Strict Pull Up-
2-3 Legles Rope Climb

3 Rounds
20 Ghd Sit Up
12 Bar Facing Burpee
8 Overhead Squat 70-80kg

Snatch
3 x 3
3 x 2

3-4 Sets
20m Overhead Lunges
-Max Reps of Kipping Hspu-

Gymnastic Comblex
3-4 x 3-4 T2B-Pull Ups-C2B-MU

AMRAP 9
9 Box Over Jump
6 Overhead Squat 75-80%
3 Wall Walk

Snatch + Hang Snatch
3 x 2 + 1
2-3 x 1 + 1

Snatch Pull
4-5 x 3

Every 2:00 x 8
A: 5 KB Clean + Jerk + 5 Bench Press
B: 100 Dups + 2-3 Legles Rope Climb

3-4 Sets
15m Handstand Walk
12 Dumbbel Bench Press
-Max Reps of -
Ring Muscle Up
Rest 2:00

3-4 Sets
-Max UB Set of Strict Hspu -
20 Toes To Bar
10 Bar Muscle
Rest 2:00

Every 2:00 x 8
A: Max Strict Pull Ups + 5 Bench Press
B: 100 Dups + 2-3 Legles Rope Climb

HS Skills:
Hs Walk + Hspu
Hs Walk + Obstacle