T3
Snatch Warmup:
3 Snatch Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Oh-Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Snatch

Overhead Squat
5-5-5-3-3-3-1-1-1
Every 2:00 min new Set. (lisää painoa tarvittaessa sarjojen välissä. )

3 Rounds
1min Elevated Ring Row (laske vain toistot joissa renkaat osuu rintakehään)
1min Overhead Squat (50-60%)
1min Double Unders
1min Power Snatch
1min Target Burpee (10cm )
1min Rest

Accessory:
2-3 Sets
6-10 Banded Push Ups
6-10 Banded Pull Ups
10-12 Skull Crusher
10-12 Seated Zottman curl DB

Warmup: 2 Rounds
10 Olkakierto
5 Hindu push ups
10 Hollow Rock + 20s Hollow Hold
5 Ring Row
10-15 Banded Lat Pull Down

4 x
3 x 5 Beat Swing + Stop + 5 Beat Swing
4 x
3 x 3 Beat Swing + 1 Kip Swing
4 x
3 x 3 Beat Swing + 2 Kipping Pull Ups

Accessory:
2-3 Sets
6-10 Hanging Pull Down
6-10 Elevated Ring Row
12-15 Banded Lat Pull Down

For Time:

Buy In:
50 V-Ups

10 Cal Echo Bike + 5 Rope Climb (istuen tai selinmakuulta seisomaan ja samanlai alas)
20 Cal Echo + 4 Rope Climb
30 Cal Echo + 3 Rope Climb
40 Cal Echo + 2 Rope Climb

TC: 15min

Warmup:
Clean Warmup:
3 Clean Pull
3 Muscle Clean + Shoulder Press
3 Pause Front Squat + 3 Push Press
3 Power Clean + Front Squat
3 Hang Squat Clean + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

For Time:
21 Back Squat 65%
15 Back Squat 75%
9 Back Squat 80-85%
Time Cap 10:00

EMOM 10
2 Power Clean 70%

For Time:
3 Rounds For Time:

10 x 20m Shuttle Run
3 Power Clean
3 Front Squat
3 Push Jerk
*80% Jerkin maksimista

Time Cap: 12:00

Acessory:
2-3 Sets
14 Weighted Kossak Squat
8/8 Elevated Front Rack Lunges

Warmup: 2-3 Rounds
1:00min Row
10 Sit Ups
5-10 Hand Release Push Ups
5-10 Ring Row

For Time:
800m Row
80 Weighted Sit Ups / Sit Ups (kädet niskan takana) / ABmat Sit ups
500m Row
50 Push Ups
300m Row
30 Banded Pull Ups / Jumpping Pull Ups
Time Cap: 18:00

Accessory:
2-3 Rounds
Max Time Hanging Flutteri Kicks
8-12 Seated Arnold Press DB
12 + 12 Vipunostot eteen + sivulle kumpparilla

For Time:
4 Rounds
18/15 Cal Echo Bike
20 Unbroken Wall Ball
Time Cap 10:00

T1

Warmup:
2 Rounds 

10 Olkakierto 

5 Hindu push ups

10 Hollow Rock + 20s Hollow Hold 

5 Ring Row 

10-15 Banded Lat Pull Down

4 x 

3 x 5 Beat Swing + Stop + 5 Beat Swing


4 x

3 x 3 Beat Swing + 2-3 Kipping Pull Ups


4 x

3 x 3 Beat Swing + 2 Toes To Bar

Accessory: 
2-3 Sets 

6-10 Jumping Pull Ups

6-10 Banded Pull Ups

6-10 Seated Ring Pull Ups

Amrap 10
10 Leg Raises (suorin jaloin, hallittu alaslasku)
10 Weighted Sit Ups
3/3 Turkish Get Up (keskraskas)

Warmup:
3 Clean Pull + 3 Clean Hi Pull
3 Muscle Clean + Shoulder Press
3 Pause Front Squat + 3 Push Press
3 Power Clean + Front Squat
3 Hang Squat Clean + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

Warmup 2:
1 Squat Clean
Empty Bar - Up to 75-80%

EMOM 10
1 Squat Clean 85-90%

Every 2:00 For 18:00
6 Front Squat 70%
4 Front Squat 73%
2 Front Squat 75%
6 Front Squat 73%
4 Front Squat 75%
2 Front Squat 78%
6 Front Squat 75%
4 Front Squat 78%
2 Front Squat 81%

For Time:
3 Rounds
21 Ring Dips / Box Dips (banded if needed)
15 Toes To Bar
9 Sandbag Over Shoulder

Tc: 15:00

T3
Warmup: 5-3-1
Snatch Deadlift
Power Snatch
Overhead Squat
Squat Snatch

Warmup2:
Power Snatch
Empty Bar -> Build up to 80%

Every 2:30 For 15:00
1 Power Snatch 90%
6 Power Snatch 70% (t&g)
1 Power Snatch 92%
6 Power Snatch 75% (t&g)
1 Power Snatch 94%
6 Power Snatch 80% (t&g)

Every 3:00 x 3 Set
5 Deadlift 85%
Max Reps Of Kipping Hspu

3 Rounds
For Time:
60 Dups
10 x 20m Shuttle Run
20 Db Snatch 22,5/15kg - 10kg

Time Cap 9:00

8.-14.7 T1
Warmup:
10/10 Banded Side Steps
10/10 -//- Front - Back Steps
10 Hips Extension
10 Banded Squat

EMOM 10
2 Back Squat 65%

For Time:
1000/900m Row
-Into-
15-12-9 Unbroken Clean & Jerk 50%
30-24-18 Unbroken Box Jump Overs 24/20

*Aina kun katkeaa niin 200m Row

Timecap 15:00

4 Rounds
2/1 Rope Climb (s:seated)
15 Bench Press 25/17,5kg - 22,5/15kg
45s Farmer Carry (samat painot)

12:00min Cap

Warmup: Snatch
5-3-1
Snatch Deadlift
Power Snatch
Overhead Squat
Squat Snatch

5-7x
1 Hang Squat Snatch + 1 Squat Snatch
*Start 60%. Build Up

Amrap 10
2-4-6-8-10
Strict Pull Ups / Banded Pull Ups

3 Rounds For Time:
1,000/900 Echo Bike
21-15-9 Deadlifts 90/60Kg

Time Cap 12:00min

Rest 5-10min

AMRAP 7
30 Dumbbel Front Squat
30 Dumbbel Push Press
30 Dumbbel Thruster
Max Dumbbel Facing Burpees

2 x 22,5 - 17,5 / 15 - 12.5

Warmup: 1-2 Rds
1:00 Active Spiderman
1:00 Olkakierrot
1:00 Push Up + Push Down
1:00 Frog Stretch + Front rack (kädet pitkällä edessä)

5 x
1 Beat Swing + 1 Toes To Bar + 1 Kipping Pull Ups

5 x
1 Chin Ups (vasta) + 1 Strict Pull Ups (myötä)

Accessory: 2-3 Rounds
6-10 Hanging Pull Down
6-10 Dumbbel Row
12-15 Banded Lat Pull Down

For Time:
100 Wall Ball
*every break 10 Push Ups

Time Cap 15:00