Warm Up
3 min ski erg or rowing then

Gymnastic skills / Strenght
3 – 2 – 1
Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
Reverse Snow angels
Skin the cats on rings

2 rounds
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 single leg transition drill
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Finisher
6-8 MIN EMOM OR QUALITY
2-3 SEATED STRICT RING MU

STRENGHT
4 sets
B1. Speed Bench Press x3 reps @60-70 % of 1rm. N. 2 SEK ALASPÄIN JA HETI YLÖS
rest 1 min
B2. STRICT C2B / PULL UPS for speed x4 reps ; VETÄ TERÄVÄSTI YLÖS, EI AIVAN VAPAA PUDOTUKSENA ALAS MUT SUHT VAPAASTI.
rest 2-3 min

ACCESSORY
12 MIN EMOM
MIN 1 ) DB SNATCH X 12 REPS
MIN 2) KB SIDE BENTS X 12+12 REPS
MIN 3) STRICT KNEE RAISES FROM RING SUPPORT HOLD X 12 REPS
MIN 4 ) REST

Cool down
2-3 min kevyt soutu
30-45 sek venytys rinta per puoli
30-45 sek venytys latsit per puoli
30-45 sek venytys ojentajat per puoli