4 x Max Distance of Handstand Walk

For Time:
Buy In:
50 Strict Hspu

-Straight into-

3 Rounds
10 Thruster 2 x 32kg
3 Legles Rope Climp

-Rest 2:1-

For Time:
12-9-6
Hang Power Clean & Jerk 32kg
Deficit Kipping Hspu

-Rest 2:1 –

For Time:
3 Rounds
10 Dumbbel Snatch 32,5kg
10/10 Overhead Squat 32kg
10m Hs Walk

4-5 x 2
Deficit Strict Hspu

1A Weighted Ring Pull Ups 4 x 5
1B Weighted Ring Dips 4 x 5

EMOM 10
A: 15 UB Toes To Bar
B: UB 10 Strict Pull Ups

Every 2:00 For 12:00
A: 25 Cal Row + Max Reps Of GHD
B: 20 Cal Echo Bike + Max Reps of Ring Muscle Ups

Every 2:00 For 12:00
A: 30 Air Squat + Max Cal Echo Bike
B: 20 Ring Dips + Max Reps of Wall Ball

Clean + Jerk
2 x 3 80-85%
2 x 2 85-90%
2 x 1 90-95%

Every 2:00 x 5
5 Front Squat 70%
5 Bench Press 70-75%

”Diane”
21-15-9
Deadlift 100kg
HSPU
-rest 2:1-
21-15-9 Deadlift 140kg
15m Hs Walk

E:
10min Crossarit / Triplat

10min Crossarit / Triplat

AMRAP 8
20m Walking Lunges 32kg x 2
6 Devils Press 2 x 32

-Rest 4:00-

AMRAP 8
10 Dumbbel Squat Snatch 1 x 32kg
15 Toes To Bar
5 Bar Muscle Ups

-Rest 4:00-
AMRAP 8
2 Rope Climp (katto kosketus)
6 Hang Squat Clean 2 x 32kg
3 Ring Muscle Ups

6 x 1 Squat Snatch (heavy as Possible)

Emom 6
A: 5 Power Snatch 60-65%
B: 8 Overhead Squat

Rest 3:00

Emom 6
A: 3 Power Snatch 75-80%
B: 5 Overhead Squat

Rest 3:00

Every 30s x 8
A: 1 Power Snatch 85-90%
B: 2 Overhead Squat

18min Amrap
10 x 7,5m Shuttle Run
3 Legles Rope Climp
10 x 7,5m Shuttle Run
6 Bar Muscle Ups
10 x 7,5m
4 Ring Muscle Ups

10min Crossarit / Triplat/ Crossari Tuplat
10min Hs Walk + Hspu

For Time:
750m Ski
750m Row
1500m Bike Erg
Rest 2:1

Every 6:00 New Set
2 Rounds
500m Ski
500m Row
1000m Bike Erg
Rest 2:1

Every 3:00 New Set x 3
250m Ski
250m Row
500m Bike Erg

4 x 5 Thruster (heavy as possible)

Max Set Strict Hspu + Max Kipping Hspu
2 Set 40%
3. Set 30%
4. 20%
5. 20%

Every 1:15 x 4
10 Bar Over Burpee + 3 Power Clean 70-75%

Rest 5:00

Every 1:15 x 4
15 Cal Echo Bike + 3 Shoulder to overhead (sama kuorma)

Rest 5:00

Every 1:15 x 4
5 Deadlifift 65-70%
5 Strict Hspu

Clean + Jerk
6 x 1 (heavy as possible)

Find Heavy 1Rm Front Squat in 10min

Every 1:30 x 2
20 Cal Echo Bike
Max Reps of Front Squat 60kg
1:00 Rest
20 Cal Echo Bike
Max Reps of Thruster
1:00 Rest

Rest 5:00

Every 1:30 x 2
10 Box over Burpee
Max Reps of Dumbbel Squat Snatch
1:00 Rest
10 Box Over Burpee
Max Reps of Sandbag Squat

10-15min Ring Mu harjottelua

Emom 10
A: 8-12 C2B
B: 8-12 Kipping Hspu (deficit)

Complete as many reps as possible in 14 minutes of:



60 Cal Row 

50 toes-to-bars

40 wall-ball shots

30 cleans 60 kg

20 ring/bar muscle-ups

Snatch Balance (pause 2s)
3 x 3
3 x 2
*heavy as possible

Hang Snatch (polven päältä) + Squat Snatch
3 x 2 + 2 (75-80%)
3 x 1 + 1 (85-90%)

Snatch Pull
4 x 3 (100-110%)

AMRAP 9
2- 4 - 6 - 8 - 10 - -
Ring Muscle Up
Overhead Squat (80% tempaus max)