3 Rounds
15 Chest To Bar
15 Box Over Jump
15 Toes To Bar

Squat Snatch
2 x 1
2 x 2
2 x 3

Back Squat
4 x 2

21 Back Squat 70%
15 Bar Muscle Up
9 Wall Walk

3 Rounds
100 Double Unders
30 Toes To Bar
15 Strict Hspu

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

Every 2:00 For 16min
A:15 Cal Ski + Max Reps of Shoulder Press 60kg
B: 12 Box Over Burpee + max Reps of Front Squat

AMRAP 8
4 Power Clean + Jerk
2 Legles Rope Climb

3 Rounds
12 Cal Echo
6 Overhead Squat 80kg
15m Hs Walk
6 Overhead Squat

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

Back Squat
4 x 2

Ghd Sit Ups
3 x 50

2 x Max Ub Set Strict Hspu
1Set – 10 Strict Pull Ups + 60% of hspu
2Set – 10 Strict Pull Ups + 50% of Hspu
3Set – 10 Bench Press+ 40% of Hspu
4Set 10 Bench Press+ 40% of Hspu

EVERY 3:30 x 4
250m Row
250 Ski
-Max Reps of-
Ring Muscle Up

AMRAP 10
40 Crossover
5 Devil Press 2 x 22,5-15
10 Double CrossOver
5 Dumbbel Thruster

30Toes To Bar
15 Overhead Squat 50kg

25 Pull Ups
12 Overhead Squat 60 Kg

20Chest To Bar
9 Squat Snatch 70kg

10 Bar Muscle Up
6 Squat Snatch 80-85kg

Snatch Pull + Snatch
3 x 1 + 2
2-3 x 1 + 1

Pause Back Squat
4-5 x 3

EMOM 10
A: 15 Ghd Sit Ups
B: 10-15m Hs Walk

2 x Max Ub Set Strict Hspu
1Set – 10 Ring Dip + 60% of hspu
2Set – 10 Ring Dip + 50% of Hspu
3Set – 6-10 Bar Muscle Up + 40% of Hspu
4Set 6-10 Bar Muscle Up + 40% of Hspu

Every 4:00 new Set x 3
15 Cal Ski
2 Legles Rope Climb
15 Kipping Hspu

Rest 3:00

Every 4:00 new set x 3
15 Cal Echo Bike
20 Wall Ball
2 Legles Rope Climb

Hs Skills:
Hs + Hspu
Hs + Obstacle

For Time:
40 Front Squat 60kg
40 Shoulder To Overhead
40 Toes To Bar

20 Front Squat 80kg
20 Shoulder To Overhead
20 Bar Muscle Up

Find Heavy
Clean + Hang Clean
-Then -
3 Sets 80-85%

4 SETS
5 Shoulder Press
11 Push Press

45s Work 15Off x 6
10 Bar Facing Burpee
-Max Reps of-
Power Clean 75%

Rest 3:00-4:00

60s Work 20s Off x 6
5 Pull Ups
10 Push Up
-Max Reps of-
Front Squat ^

Every 2:00 x 8
A: 1 Push Jerk
B: 2 Split Jerk

*sama kuorma.Mahdollisimman raskas Push Jerk

4 Sets
1 Clean + 1 Hang Clean + 1 Clean

Bonus: Hs Skills
Hs Walk + Hspu
Obstacle

Every 3:00 x 4
100 Double Unders
3 Rope Climb (legles)
-Max Cal Echo Bike-

4 Sets
6-8 Dumbbel Shoulder Press
10-15 Kipping Hspu
30s Rest
-Max Reps of Strict Hspu-
Rest 2:00

4Sets
6-10 Dumbbel Bench Press
3-5 Ring Muscle Up

3 Rounds
40m Sandbag Carry (bearhug)
20m Handstand Walk

3 Rounds
20 Cal Ski
30 Wall Ball
10 Bar Muscle Up

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

Pause Back Squat
4-5 x 3

21-15-9
Power Snatch 60kg
Chest to Bar Pull Ups