Warmup: 1-2 Rounds
1:00 Nouseva teho laite
1:00 Maailman paras
30s Olkakierrot
30s Hindupush ups
30s Hanging Shrugs
30s Dups

Max Reps Of C2B / Pull Ups / Jumping Pull Ups

Emom 8
20% Of max Reps

Rest 4:00

Every 2:00 x 4
15/12 Cal Echo Bike (pelkät jalat)
Max Distance of Handstand Walk or Wall Walk

Rest 4:00

Every 2:00 x 4
50 Double Unders
Max Reps of Rope Climp (skaalaten lattiastasta lähtö istualtaa tai selinmakuulta)

Rest 4:00

Every 2:00 x 4
20/15 Cal Row
Max Reps of Toes to bar / K2E / Knee Raises

Find Heavy 3Reps Push Press in 10min
Then 3 x 3 75-80%

Max UB Set of Strict Hspu + Max UB set of Kipping Hspu
1.Set 40%
2.Set 30%
3.Set 20%
4.Set 20%

Skaalaten: Kipping Hspu + Pike Push Ups tai Pike Push Ups + Kapea Punnerrus (prostentit ensimmäisestä ja jälkinmäinen aina max)

Every 2:00 x 4
200m Run + 3 Power Clean + Jerk (75-80%)

Rest 5:00min

Every 2:00 x 4
10 Bar Facing Burpee + 3 Squat Clean (75-80%)

Rest 5:00

Every 2:00 x 4
15/12 Cal Echo + 3 Thruster (75-80%)

Warmup:
3 Snatch Pull
3 Muscle Snatch
3 OH-Squat
3 Power snatch + oh squat
3 snatch balance
3 hang snatch
3 snatch

For Time:
9-7-5
C2B/ Pull Ups / Toes to Bar
Squat Snatch 70-75%
Rest 1:2

For Time:
9-7-5
Pull Ups / Toes To Bar / Jumping Pull Ups
Power Snatch 70-75%
Rest 1:2

For Time:
9-7-5
Strict Hspu / Kipping Hspu / Pike Push Ups
Overhead Squat ^^

Power Snatch
5 x 2 80-85%

Squat Snatch
5 x 3 77-82%

Accessory: 3 Sets
8-10 Ring Dips / Box Dips + Leg Raises
30-45s L-Sit or Hollow Rock

4 Rounds
10 X 7,5m Shuttle Run
3 Legless Rope Climp
7 Squat Snatch 65-70%

Timecap 18:00

Push Press (heavy as Possible)
2 x 5
2 x 3
2 x 2

Strict Hspu
2 x 5
2 x 3
2 x 2

Max Reps Of Kipping Hspu

Every 2:00 x 5
6 Burpee Over Box 24”
5 Power clean 65-70%

Rest 5:00

Every 2:00 x 5
15 Cal Echo Bike
5 Front Squat (sama kuorma kun ylhäällä)

Warmup: 2-3 Rounds
30s Weight Shift (plank/box/wall)
30s Shoulder Taps
30s Punnerrus + ojennus
30s Hanging Shrugs / Kipping / Pull Ups

HandstandWalk
4 x 1-3 Wall Walk + 4-8 Weight Shift + 4-8 Shoulder Taps
4 x 1:00 Kick Ups / Hs Walk

EMOM 10
A: 4-8 Ub Kipping Pull Ups
B: 4-8 Ub Toes To Bar

For Time:
5-4-3
Strict Pull Ups / Banded
15-12-9
Dumbbel Bench Press 17,5-10kg

EMOM 10
A: 10 Ub Kip Swing
B: 10 Ring Dips / Box Dips (banded)

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

Squat Clean + Split Jerk
3 x 2 + 3 82-87%
3 x 1 + 3 82-87%
Front Squat 5 x 2

Amrap 12
30 Ub Wall Ball
8 Power Clean
6 Push Jerk
*60-65% jerkin maksimista

Warmup: / Rounds
1:00 Maailman paras
1:00 Pakaravenytys + kierto
1:00 Olkakierto
1:00 skorppari + ojennus

10min Tuplien/Crossareiden harjoittelua

Amrap6
10 Bar Facing Burpee
20m Front Rack Lunges 40-50kg

Rest 5:00

Amrap 6
16 Cal Echo Bike
5 Thruster 40-50kg
Rest 5:00

Amrap6
10 Bar Facing Burpee
10m Front Rack Lunges 40-50kg
5 Thruster 40-50kg

Warmup: 5-10min Laite
2 Rounds
1:00 nouseva teho laite
30s Half Burpee
30s Squat Jumps
1:00 Rest

Every 8:00 x 3-4
500m Row
1000m Bike Erg
500m Ski

3-4 Sets
15-20 Ghd / Weighted Sit Ups
15-20 Back Extension

Warmup:
Warmup: Clean + Jerk
3-4 Toistoa

Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat clean + Push Jerk
Squat Clean + Split Jerk

Squat Clean + Split Jerk
3 x 1 + 3 85-87%
3 x 1 + 2 85-87%
-2:00 palautus

Front Squat (lattiasta)
4 x 2 (heavy as possible)

Every 2:00 x 5
5 Bench Press 70-75%
2 Rope Climp

4 Rounds
For Time:
50 Double Unders
6 Pull Ups
9 Toes To Bar