Warmup:
1-2 Rounds
3/3 Maailman Paras
5 Mittarimato + Punnerrus
5 Hindupunnerrus
10 Kyykky + Kierto
5 Burpee

Push Press
2 x 3
2 x 2
2 x 1

10 x 1-3 Strict Pull Ups

Every 2:00 x 5
4-6 Kipping Hspu
6 Thruster 2 x 17,5 - 15kg käsp

Rest 5:00

Every 2:00 x 5
3 Pull Ups
5 Toes To Bar
6 DB Hang Clean + Jerk

3-4 Toistoa - Snatch Warmup

Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Hang Squat Snatch

Squat Snatch
3 x 3 Squat Snatch 83-88%

3 x 2 Squat Snatch 85-90%

Snatch Balance 4 x 3 (heavy as possible)

Every 2:00 

5 Bench Press 70-75% 

5 Snatch Deadlift 100-110%

21 - 15 - 9 

Overhead Squat 70%
Kipping Hspu (deficit)

Rest 1:1

9 - 7 - 5 

Box Pike Push Up

Power Snatch (sama kuin oh-squat)

Warmup: 1-2 kierrosta
1:00 nouseva teho (laite)
10 Olkakierrot
5 Punnerrus + Ojennus
10 Kyykky + Kierto
5-10 Ring Row

1A Strict Pull Ups 4 x 1-3
1B Ring Dips/ Box Dip 4 x 5 (kumppari tarvittaessa)
1:30 palautus

EMOM 10
A: 5 Toes To Bar
B: 4-8 Elevated Ring Row

Every 2:00 For 12:00
A: 18Cal Row + Max Reps Of Weighted Sit Ups
B: 18 Cal Echo Bike + Max Reps of Ring Pull Ups

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

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

Clean + Jerk
2 x 3 78-85%
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 70kg
HSPU

Warmup:
10min Tuplien ja Crossovereiden harjoittelua
10min Käsilläkävelun harjoittelua

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

Every 7:30 New Set
2 Rounds
500m Ski
500m Row
1000m Bike Erg
Rest 2:1

Every 4:00 New Set x 3
250m Ski
250m Row
500m Bike Erg

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

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*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 (weight 3)

*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 (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Warmup:
Clean + Jerk Warmup - 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Overhead Squat

Total II
Find 1Rm
Clean

Bench Press

Overhead Squat

TC: 30

1Rm Bench Press

Find 1Rm Overhead Squat

Warmup:
Clean + Jerk Warmup - 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Overhead Squat

Find 1Rm Clean & Jerk in 10min