Every 4:00 x 4
6 Devill Press 2 x 22,5
100 Double Unders
3 Rope Climb

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
6 Sandbac Squat Clean
20m Handstand Walk

3 RDS
21 Handstand Push Up
15 Toes To Bar
9 Overhead Squat 70kg

Timecap 15:00

AMRAP 10
6 Strict Hspu
5 Bar Muscle Up
4 Squqt Snatch 80Kg

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

AMRAP 10
6 Strict Hspu
5 Bar Muscle Up
4 Squqt Snatch 80Kg

3 Sets
30 Ghd Sit Ups
-Max Reps of DB Bench Press 32,5-

6 Sets
1:00 On 20s Rest
20 Wall Ball
-Max Reps of Clean & Jerk 80-85

Rest 2:00

Every 3:00x 4
12 Front Rack Lunges ^
15-20m Hs Walk

4-5 Sets
1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk

4 Sets
4 Deadlift
5 Push Jerk
Rest 2:00

Accessory:
10 Ghd Sit Ups + 10s Hold + 10 Ghd Sit Ups
10 Back Extension + 10s Hold + 10 Back extension

3 Rounds
20 Cal Echo Bike (ilman käsiä)
15 C2B
10 Push Jerk 80-85kg

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

4 Sets
5 Shoulder Press
1 + 1 Split Jerk

3 Sets
30 Ghd Sit Up
5m Hs Walk + Hspu

Every 4:00 x 3
100 Double Unders
5 Kb Clean + Jerk 32/24kg
2-3 Legles Rope Climb

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

3-4 Sets
8-10 Dumbbel Bech Press
6-10 Ring Dip
-Max Ub Bar Muscle Up-

Skills:
Ring Muscle Up

3 Rounds
15 Toes To Bar
12 Power Snatch 60-70kg
9 Strict Hspu

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

-Max Reps Kipping Hspu-
5 Back Squat

rest 2:00

-Max Reps Kipping Hspu-
5 Back Squat

rest 2:00

-Max Reps Kipping Hspu-
3 Back Squat

rest 2:00

-Max Reps Kipping Hspu-
3 Back Squat

Core: 2-3 Set
15-20 Ghd Sit Ups
15-20 Back Extension

Every 2:00 x 4
8 Bar Facing Burpee
12 C2B
-Max Reps of Thruster 60

Rest 5:00

Every 1:15 On x 4
2-3 Rope Climb
-Max Reps of Shoulder to Overhead 85kg

4-5 Sets
1 Clean + 1 Hang Clean + 1 Jerk

3 Sets
30 Ghd Sit Up
-Max Rep of DB Bench Press 32,5

Every 2:30 x 4
100 Double Unders
10 Overhead Squat 70kg
-Max Cal Echo Bike-

Rest 5:00

Every 2:30 x 4
12 Pull Up
6 Squat Snatch 80Kg
-Max Cal Row-

Squat Snatch
3 x 2
3 x 1

3-4 Sets
15-20 Toes To Bar
10 Strict Hspu

3 Rounds
6 Devil Press
15 Box Over Jump
5 Wall Walk

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

4 Sets
5 Shoulder Press
1 + 1 Split Jerk

Hs Skills:
Piruets
Obstacle
Hspu

AMRAP 15
20 Cal Echo Bike
12 Front Rack Lunges 80kg
15 Bar Facing Burpee

4 Sets 15min
8-10 DB Shoulder Press
6-10 Strict Hspu
-rest 30s-
1:00 Max Free Handstand

EMOM 5
3 Squat Clean
-rest 2:00-
EMOM 5
2 Squat Clean
-Rest 2:00-
EMOM 5
1 Squat Clean

3 Sets
30 Ghd Sit Up
-Max Reps of Bench Press 25kg-