3 Rounds
For Time:
30 Kipping Hspu
20m Front Rack Lunge 80kg
10 Thruster

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

Shoulder Press
2 x 5
3 x 3

AMRAP 8
15 Chest to Bar Pull Ups
5 Power Clean 80%

AMRAP 9
30 Wall Ball
20 GHD
10 Burpee Muscle Up

Snatch + Hang Snatch + Overhead Squat
4-5 x 1

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

AMRAP3
20 Pull Up
Max Reps of Squat Snatch 75-80%

Rest 2:00

AMRAP3
20 Chest To Bar
Max Reps of Overhead Squat

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

Snatch Pull + Power Snatch
4-5 x 2 + 1

Every 2:00 x 4
15 Ghd
-Max Reps of -
Rope Climb

rest 4-5min

Every 2:00 x 4
7-10 Bar Muscle Up
-Max Reps of -
Strict Hspu

3 Rounds For Time:
100 Double Unders
20 C2B
10 Dumbbel Thruster 2 x 22,5/15

Power Clean + Hang Clean + Clean
3 x 2 + 1 + 1
2-3 x 1 + 1 + 1

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

4 Sets
6-10 Strict Hspu
12 DB Bench Press
-Max Ub Set Off Bar Muscle Up-

4 Sets
Ub Set of toes to bar
15 Kipping Hspu
4 Rope Climb (2 legless + 2normal)

EVERY 2:30 x 4
20 Cal Echo Bike
5m Hs Walk + Piruet + 5m Hs Walk

Every 2:00 x 4
30 Cal Row
20 C2B

EVERY 2:30 x 4
20 Cal Echo Bike
5m Hs Walk + Piruet + 5m Hs Walk

Squat Snatch
3 x 2
2-3 x 1

Find 1Rm Max For Back Squat

3 Rounds
21 C2B
15 Kipping Hspu
9 Back Squat 70%

AMRAP 10
25 Wall Ball
5 Devil Press 2 x 22,5/15kg
3-6-9-12 Etc
Bar Muscle Up

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

4 Sets
3 Deadlift
5 Bench Press
-Rest 2:00-

3 SETS
15 Weighted Ghd
15-20 Weighted Back Extension

AMRAP 9
7 Box Over Burpee 24/20”
5 Squat Snatch 80kg
3 Bar Muscle Up

Squat Snatch + Overhead Squat
2 x 3+1
2 x 2+1
1-2 x 1 + 1

Every 2:00 x 6
A:100 Double Unders + Max ub set of Strict Hspu
B: 10 Box Over Jump + 6 Dumbbel Snatch 32,5kg

GHD SIT UPS
3 x 50

Max Ub Set Strict Hspu
1Set – 15 Toes To Bar + 60% of hspu
2Set – 15 Toes To Bar + 50% of Hspu
3Set – 6-10 Bar Muscle Up + 40% of Hspu
4Set 6-10 Bar Muscle Up + 40% of Hspu

Every 2:30 x 4
12 Dumbbel Bench + 3-5 Ring Muscle Up

EMOM 16
A:12 Cal Row + Max Reps of Rope Climp (legles)
B:12 Cal Ski + Max Reps of Strict Pull Ups
C:Max Distance HS Walk
D: 1min Rest

AMRAP 15
5 Stoh 80kg
10m Front Rack Lunges
10 Front Squat
10m Front Rack Lunges
15 Kipping Hspu

Power Clean + Hang Clean
2 x 3 + 1
2 x 2 + 1
2 x 1 + 1

Shoulder Press + Split Jerk
4 SETS
3 Shoulder Press
2 Split Jerk
*eri tangot tai painojen lisäys

3 SETS
15-20 Reverse Hypers
15-20 Back extension