Power Snatch 5 x 2 85-95%

Squat Snatch 5 x 3 85-95%

Every 3:00 x 3-4
6 Sandbag Over Shoulder
20m Overhead Walkin Lunges 2 x 32-25 kg

20min Amrap
1000m Row
50 Ghd Sit Ups
500m Row
25 V-Ups

Push Press + Push Jerk
2 x 3 + 3 Heavy as Possible
2 x 2 + 2
2 x 1 + 1

10 x 2 Deficit Strict Hspu

For Time:
9-7-5
Hang Clean + Jerk KB x 2 32kg
21 - 15 - 9
Deficit Kipping Hspu

Rest 2:1

For time:
45 Deficit Kipping Hspu
21 Hang Clean + Jerk

Mikko’s Triangle
EMOM 39
1:00 max cal Row
1:00 max cal echo bike
1:00 max cal Ski
1:00 Rest

Squat Clean + Split Jerk
3 x 1 + 3 85-87%
3 x 1 + 2 85-87%

Front Squat (lattiasta)
4 x 2

Every 2:00 x 5
5 Bench Press 75-80%
2 Legless Rope Climp

4 Rounds
For Time:
80 Double Unders
3 Ring Muscle Ups
5 Bar Muscle Ups

10-15min Tupla Crossarien Ja Triplojen harjottelua

Every 1:30 x 8
1 & 5 5m Hs Walk + Piruetti + 5m Hs walk
2 & 6 2,5m + korokkeet (5m) + Hs Walk 2,5m
3 & 7 Hs Walk + Kipping Hspu
4 & 8 Hs Hold

For Time:
50 Calorie Row
50 Toes To Bar
25 Sandbag Over Shoulder
50 Dumbbel Squat Snatch 32,5-25kg
25 Sandbag Over shoulder
50 Toes to Bar
50 Cal Row

Push Press + Thruster
2 x 3 + 3 (heqvy as possible)
2 x 2 + 2
2 x 1 + 1

10 x 1-3 Ring Muscle Ups

Every 2:00 x 5
12 Unbroken C2B
6 Thruster 32kg

Rest 5:00

Every 2:00 x 5
10Pull Ups
8 Toes To Bar
3 Hang Clean + Jerk 2

3 x 3 Squat Snatch 85-90%

3 x 2 Squat Snatch 87-95%

Snatch Balance 4 x 3 (heavy as possible)

Every 2:00 

5 Bench Press 80-85% 

5 Snatch Deadlift 100-110%

21 - 15 - 9 

Overhead Squat 70%

Kipping Hspu (deficit)

Rest 2:1

9 - 7 - 5 

Strict Hspu 

Power Snatch

Clean + Jerk
3 x 3 82-87
3 x 2 85-90

Emom 10
5 Bench Press 75-80%
5 Front Squat 65-70%

6min Amrap
10 Burpee Box Jump over 30
5 Power Clean + Jerk 75-80%

rest 3:00

6min Amrap
20m Walking Lunges 70-80kg
12 Bar Over Burpee

0:00 - 8:00
Buy in
200 Double Unders
Amrap
4 Cluster 70-80kg
8 BMU
8:00 - 10:00 Rest
10-16:00
Find Heavy 3RM Oh Squat

Rest 5-10min

20min Amrap
20 Cal Echo Bike
18 Pistol Squat
12 Hspu (Deficit)
1-3 Ring Mu

11.-17.9 A
5-10min Crossarit/Triplat

Overhead Squat

5 x 2

EMOM 5
5 Squat Snatch 65-70%

Rest 2-3min

EMOM 5
3 Squat Snatch 75-80%

Rest 2-3min

Every 30s For 5min
1 Squat Snatch 85-90%

-Rest 2-3min

EMOM 5
3 Squat Snatch 75-80%

For Time:
20 Burpee Box Over 48’
30 Pull Ups
20 Box Overs 48’
20 C2B
20 Box Over Jumps 30’
10 Ring Muscle Ups / Bar Muscle Ups