3 Rounds
For Time:
15 C2B
15 Toes To Bar
30 Wall Ball

Pause Snatch(polven alla) + Snatch
2-3 x 1 + 2
2-3 x 1 + 1

3-5 Wall Walk + 1-3Wall Facing Hspu

5 Back Squat

3-5 Wall Walk + 1-3 Wall Facing Hspu

5 Back Squat

3-5 Wall Walk + 1-3Wall Facing Hspu

3 Back Squat

3-5 Wall Walk + 1-3 Wall Facing Hspu

3 Back Squat

EMOM 8
A: 6-10 Ring Dip
B: 5-9 Bar Muscle Up

3 Rounds
20 Cal Echo Bike
8 Sandbag Clean
10 Sandbag Squat (olkapää)

Power Clean
2-3 x 3
2-3 x 2

Push Press
3 x 3
3 x 2

Max Ub Set of Toes to Bar
60%
50%
50%

AMRAP 12
20 Bar Facing Burpee
6 Shoulder to Overhead 85kg

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

3-4 Sets
4-8 Strict Hspu
8-10 Btn Shoulder Press
-Rest 30s-
Max Reps of Kipping Hspu

Every 1:30 x 6
A: 12-16 Pistol Squat
B: 10-20m Hs Wall

1:30 Work 30s Rest x 8
A: 16 Cal Row + Max Reps of Kipping Hspu
B: 12 Box Over Jump 30” + Max Reps of Toes to Bar

Hang Power Snatch+ Power Snatch
3 x 1 + 2
3 x 1 + 1

Overhead Squat
4-5 x 3

AMRAP 10
2-4-6-8 - -
Strict C2B
60 Double Unders
10-12-14-16 - - Bench Press 25kg

AMRAP 20
15 Cal Echo Bike
3 Legles Rope Climb
15m Hs Walk + 1 Hs Wall Hspu

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

4 SETS
3-5 Ring Muscle Up + 5 Push Press
REST 1:30
4-7 Bar Muscle Up + 5 Thruster
REST 2:00

GHD Sit Up
2-3 x
10-15 + 10s Hold + 10-15

For Time:
1 Wall Walk + 2 Wall Facing Hspu
4 Back Squat 120-130kg
2 Wall Walk + 4 Wall Facing Hspu
4 Back Squat 120-130kg
3 Wall Walk + 6 Wall Facing Hspu
4 Back Squat 120-130kg
4 Wall Walk + 8 Wall Facing Hspu
4 Back Squat 120-130kg

Waves Every 2:00 New Set
Squat Snatch - 3 Rounds
3 Rep
2 Rep
1 Rep

AMRAP 10
12Box Over Burpee
-Max Ub set of C2B-
12Box Over Burpee
-Max Ub Set of Toes to Bar-

Skills:
Crossover - Double Crossover - Triple Unders

3-4 Sets
2-5 Ring Muscle Up
15-20 Ghd
10m Hs Walk -käännös -10m Hs Walk

Every 3:30 x 4
75 Double Unders
2 Legles Rope Climb
-Max Reps of Dumbbel Snatch 32,5kg

Handstand Skills
-Obstacle
-Hspu
-Free Hs Hold

For Time:
40 Cal Row
20m Front Rack Lunges 75kg
10 Wall Walk Comblex (wall walk + wall facing hspu)
20m Front Rack Lunges 75kg
40 Cal Row

Timecap:13:00

Power Clean + Clean
5-6 x 1 + 1

Push Jerk + Split Jerk
4-5 x 1 + 2

Every 1:30 x 6-8
A:20 Ghd
B: 3-7 Ring Muscle Up

15min Amrap
3 Rounds
120 Double Unders
30 Burpee over bar
15 Snatch 60-70-85kg
➡️ rest of time Snatch Amrap

Waves Every 2:00
New Set 
Squat Snatch -
3 Rounds

3 Rep

2 Rep

1 Rep

6-10 DB Bench Press
Max Ub Set of Pull Up
-Rest 2:00-
6-10 DB Bench Press
Max Ub Set of Pull Up
-Rest 2:00-
6-10 Dab Bench Press
Max UB Set of C2B
-Rest 2:00-
6-10 DB Bench Press
Max UB Set of Muscle Up

Accessory:
Bicep - Tricep
Hauiskäännöt 2 liikettä
Ojentaja 2 liikettä

For Time:
2 Wall Walk + 4 Wall Facing Hspu
4 Back Squat 140kg
3 Wall Walk + 6 Wall Facing Hspu
4 Back Squat 140kg
4 Wall Walk + 8 Wall Facing Hspu
4 Back Squat 140kg
5 Wall Walk + 10 Wall Facing Hspu
4 Back Squat 140kg

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

Snatch Drop
4-5 x 3

AMRAP 15
25 Box Over Jump 30”
6 Devil Press 2 x 22,5
20m Handstand Walk