WARMUP:
2 Rounds
10 Kippailu
8 Knee raises
6 Pullups
4 Push Ups (kapea)
4 Pike Push Ups
6 Shoulder Taps
20s Hs Hold

WOD:
EMOM10
A: 3-6 Jumpping Pull ups (jarrutus alas 2-3s)
B: 3-6 Strict pull ups (banded)

Rest 5min

EMOM10
A: 1-5 HSPU BOX
B: 4-5 Wall Climb

Rest 5min

10min Käsillä kävelyn harjoittelua
Seinälle nousu
Painonsiirtely

FOR TIME:
10 Banded strict pullups
3 Wall Climb
20 Ring Row Box
3 Wall Climb
30 Jumpping Pull ups (jarrutus)
3 Wall Climb
20 Ring Row Box
3 Wall Climb
10 Banded strict pullups

Time Cap 15min

Snatch Warmup
3 Hi pull
3 Muscle snatch
3 Pause overhead squats
3 Power snatch + Oh squat
3 Snatch Balance
3 Hi hang Squat Snatch
3 Squat snatch

Strenght/technique
Hi Hang Squat Snatch + Hang squat snatch
3 x 2 + 3 70%
2 x 2 + 1 75-80 %

Strenght
Overhead squat
4 x 5 (heavy as possible, sama kuorma kaikissa)

Accessory:
3 Sets
8-12 Behind the neck press (snatch grip)
10-12 Side Flyes (levypainot)
30-45s Weighted plank

Bonus(jos intoa ja vielä virtaa)
For time:
21-15-9
Power Snatch 60%
Bar Facing Burpee
Time Cap 8:00min

Warmup:
1-2 Rounds
5/5 Maailman paras
10 Marjanpoiminta
10 Olkakierto
10 Lapapunnerrus
10 Hanging Shrugs
10 Ring Row
10 Hollow rock

1A Jumpping pull ups 4 x 4-6
1B Otteen irrotus / otteen vaihto 4 x 20
1C Lat pull Down 4 x 10-12
* suoer sets

2A Push Ups + Db Row 4 x 12-16
2B Ring Row box 4 x 10-12
2C Hangign Shrugs 4 x 10

3A Leg raises 3 x 10-12 (jalat suorana mahdollisimman ylös ja kunnon jarrutus alas)
3B Flutter kicks 3 x 40-60s (kuulat käsiin)
3C Around the World 6-10

Emom 10
A: Max reps of jumping pull ups
B: Max reps of ring row (box)

Warmup Clean & Jerk
3 Hi pull
3 Muscle clean + Shoulder press
3 Pause Front Squat + Push press
3 Power Clean + Front Squat
3 Hi hang clean + Push Jerk
3 Clean & Jerk

*Find Heavy Squat Clean in 10min *

Then
4 x 10 Tng Squat Clean 60%^

*Every 2:30min For *
A: 12 Deadlift 100/70kg + Max Reps of Wall Ball
B: 15 Bar facing Burpee + max reps of Wall Ball
* tulos wall ballit.

Core:
10-15 Reverse Hypers (box)
15 Linkkuveitsi

Warmup:
1-2 Rounds
10 Olkakierto
10 Lapapunnerrus
10 Shoulder taps
10 Hindu push ups
10 Push Ups
10 Sit Ups
10 V-Ups

Strenght
1A Shoulder Press 4 x 8-10
1B Strict Hspu / Desific Hspu (box) 4 x 6-10
* super sets

2A Seated DB Shoulder press 4 x 8-10
2B Hs - Hold 4 x 30-45s
2C Kipping Hspu / Desific Push Ups / Push Ups 4 x 6-10
*super sets

3A Weighted Sit ups 3 x 15-20
3B Weighted Plank 3 x 30-45s
3C Linkkuveitsi 3 x 10-15 vastakkainen käsi jalka

Bonus (jos aikaa ja virtaa)
5min Amrap
12/10 Cal Row
12 Strict Pull Ups / 12 Ring Row
5min Amrap
12/10 Cal Row
12 Push Ups

Snatch Warmup:
3 Hi Pull
3 Muscle clean
3 Pause oh-Squat
3 Power snatch + oh squat
3 hi hang snatch
3 Snatch

Strenght
Power Snatch
5-4-3-2-1
65-70-75-80-85%
5-4-3-2-1
70-75-80-85-90%

Overhead Squats
4 x 6 (kaikki samalla painolla)

Avcessory:
3sets
10-12 Behind the neck press (snatch grip)
10-12 Hand release push ups
10-15 Hollow rock + 20s hold

(Bonus jos virtaa)
3-6-9-12-15 - -
For time:
Squat Snatch 60%
Wall Ball