Muscle Snatch
2 x 5
2-3 x 3

Snatch Deadlift + Snatch Pull
4 x 3 + 2

4 Settiä
8-10 Bulgarian Split Squat (per side)
8-10 Stiff Leg Deadlift (per side)

Every 2:00 x 5
10 Dumbbel Squat Snatch
5/5 Dumbbel Oh squat

Accessory:
2-3 sets
3-5 Turkish Get Ups per side
8-10 Skull Crusher (db)
10-12 Bicep Curl

Zompie Squat
4 x 6-8

Shoulder Pres (split position)
4 x 6-8

4 Settiä
8-10 Dumbbel Bench Press
6-8 Bar Muscle Up

4 Sets
20 Ghd
Max ub reps of toes to Bar

10min Triplat / Double Crossover

10min Ring Muscle Up harjoittelua

10min Hs Walk
-hspu
-piruetti
-este

Amrap 20
20 Cal Echo
5 Strict Hspu
10 Bar Muscle Up
15 C2B

V Disco Bodaus
3 Sets
10 Bench Press
10 Ring Push Up

3Sets
10 Dumbbel Row
10 Ring Row Elevated

3Sets
10 Narrow Bench Press
10 Diamond Push Ups

3Sets
15m Hand Over hand Sled pull
10 Bicep Curl

Core:
Human Flag
Dragon Flag

Find 1Rm Snatch in 10min

Then
3-4 x 1 90-93

Find 1Rm Back Squat in 10min

Then
3-4 x 1 90%

RX Filty Fifty
For Time:

50 Box Jumps 30"

50 C2B 

50 KB Swing 

50 Pistol Squat 

50 Toes To Bar

50 Push Press 42,5 

50 V-Ups

50 Wall Ball 9kg 

50 Target Burpee (10-15cm)
50 Dups
Timecap: 30-35min

2 x
Max Unbroken Distance Hs Walk

Max Ub reps of Strict Pull Ups

Rest 4:00-5:00

Max Unbroken Reps of Bar Muscle Ups

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches 42,5

5 wall walks

50 double-unders

12 snatches 60



*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups

50 double-unders

9 snatches 85



*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:


20 strict handstand push-ups

50 double-unders

6 snatches 102,5

Total III
Find 1Rm Max
Clean
Bench Press
Overhead Squat
Tc:30min

Bench Press
4 x 3 90%

0:00-6:00
For Time:
1000m Row

6:00 - 16:00
Damn Diane
21-15-9
Deadlift 142,5
Deficit Hspu (20kg levypainot)

Find 1Rm Clean & Jerk

Then

3-4 x 1 90-93%

Find 1Rm Deadlift in 10min

Friendly Fran
3 Rounds
21 Thruster 50kg
21 Chest To Bar

10min Double Crossover / Triplat

4-5x Ring Muscle Ups

For Time:
Isabel
30 Snatch 60kg

5:00 Rest

Grace
30 Clean & Jerk

For Time:
50 Ghd
50 Toes To Bar
40 Ghd
40 T2B
30 Ghd
30 T2B

10min Triplat + Tupla Crossarit

Low Hang Squat Snatch + Squat Snatch
3 x 1 + 1 80-90%

Squat Snatch
Waves:
3 - 2 - 1 (75-80-85%)
3 - 2 - 1 (80-85-90%)
(3-2-1) (82-87-92%)

Snatch Panda Pull
3-4 x 3

Back Squat (pause 3s)
4 x 2

Every 2:00
A: 15-20m Hs Walk
B: 1-2 x 2,5 Hs Walk + Hspu