Skill

A) for 10-15min:

• Practice HSW Ramp // HSW Course (piruette etc.)

B) EMOM 12:

1) 45s Ski Erg (VK)
2) 20-30 Double Crossover
3) HSW Ramp (one way only, switch every round)

Gymnastic Strength

A) Ring Strength

EMOM 9-12:

1) 20-30s Ring Dip Hold
2) 20-30s Ring Support Hold
3) 20-30s Chin Over Ring Hold

B) 3-4x For Quality:

• 1 Set Of Banded Pull Up (vihree kumppari, pitkä setti)
• 10-15 Lu Raise (2x Plate)
• ”X” Reps of s. Hspu + 20-30s Hs hold

C) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 1 Set of Ring Push Up
• 10/10 KB Gorilla Row