For time

21–15–9
Deadlift @100/70 kg
Handstand push up

Scaled

21-15-9 Reps For Time
Deadlifts (70/50kg)
Push-Ups

TC 10 min

Warmup: 2 Rounds

10 Olkakierto
10 Skorppari
10 Lapapunnerrus
5-10 Punnerrus + Ojennus
30s Hollow Rock + 10s Hollow Hold

4 Sets
10-12 Kip Swing
3-5 Toes To Bar / K2E / Leg Raises

4 Sets
3-5 Banded Pull Ups
6-8 Jumping Pull Ups (2s alas)

6min Amrap
6 Elevated Ring Row
6 Ring Row
10 Hollow Rock

Warmup: 2 Rounds
10 Banded Good Morning
10 Banded Squat
10 Banded Shoulder Press
10 Banded Behind the neck press
10 Banded Oh-Squat

4 Sets
5 Shoulder Press
5 Banded Pull Ups

3-4 Sets
5 Pike Push Ups
10 Kip Swing
8 Push Ups
10 Ring Row

Accessory: 2-3 Sets
3-5 Jumping Pull Ups (2s pito ylhäällä, jarrutus alas)
5-7 Kipping Toesto Bar / Knee Raises (koitetaan pitää kippi kasassa koko ajan)

3 Rounds
50 Double Unders
1-3 Rope Climp (normaali tai lattialta istuen tai selinmakuulta)

Warmup:2 Rounds
10 Olkakierto
10 Skorppari
10 Lapapunnerrus
5-10 Punnerrus + Ojennus
30s Hollow Rock + 10s Hollow Hold

4 Sets
6-10 Hanging Shrugs
6-10Kip Swing
3-5 Toes To Bar / K2E / Leg Raises
*samasta otteesta

4 Sets
3-5 Banded Pull Ups
6-8 Jumping Pull Ups (2s alas)
6-10 Ring Row (2s stop ylhäällä)

For Time:
10 Double Unders
1 Wall Walk
1 Devil Press 2 x 15kg

30 Double Unders
3 Wall Walk
3 Devil Press

60Double Unders
6 Wall Walk
6 Devil Press

90 Double Unders
9 Wall Walk
9 Devil Press

Time Cap: 12:00

Warmup: 2 Rounds
10 Banded Good Morning
10 Banded Squat
10 Banded Shoulder Press
10 Banded Behind the neck press
10 Banded Oh-Squat

4 Sets
5 Shoulder Press
5 Banded Pull Ups

3-4 Sets
5 Pike Push Ups
10 Kip Swing
8 Push Ups
10 Ring Row

Accessory: 2-3 Sets
3-5 Jumping Pull Ups (2s pito ylhäällä, jarrutus alas)
5-7 Kipping Toesto Bar / Knee Raises (koitetaan pitää kippi kasassa koko ajan)

Amrap 7
15 Cal Row
25 V-Ups

Warmup: 2 Rounds
10 Olkakierto
10 Skorppari
10 Lapapunnerrus
5-10 Punnerrus + Ojennus
30s Hollow Rock + 10s Hollow Hold

Max Reps of Kipping Pull Ups

Emom 10
20% for max Reps

Max Reps of Kipping Toes To Bar

Emom 10
20% for max reps

Accessory: 2-3 Sets
10 Dumbbel Row
12-15 Banded Lat Pull Down
30-45s Flutter Kicks

For Time:
30Ub Wall Ball
30 Dups
20 Ub Wall Ball
20 Dubs
10 Ub Wall Ball
10 Dubs

Time Cap 10:00

Warmup: 2 Rounds
10 Banded Good Morning
10 Banded Squat
10 Banded Shoulder Press
10 Banded Behind the neck press
10 Banded Oh-Squat

4 Sets
6-8 Seated Shoulder Press
4-6 Strict Pull Ups / Jumping Pull Ups

3 Sets
5 Box Pike Push Ups
5 Standing Pike Push Ups
5 Narrow Push Ups

Accessory: 2-3 Sets
10 Weighted Sit Ups
30-45s Flutter Kicks
10 Hollow Rock

For Time:
3 Rounds
7,5m + 7,5 Shuttle Run
7,5m + 7,5 Overhead Lunges 2x15-10kg
3 Kipping Pull Ups

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