Warm Up
3 min ski erg or rowing then

Gymnastic skills / Strenght
A) Movement prep
3 Rounds of:
2/side (each way) Weighted Big Arm Circles (controlled)
8 Lateral Romanian Lunge
10 Tactical Ankle Rocks

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

STRENGHT
4 sets
B1. Speed Bench Press x3 reps @60-65 % of 1rm. Slowly down, pause for second and fast up
rest 1 min
B2. STRICT c2b CHIN UPS / chin ups for speed x4 reps ; slowly down, fast up,
rest 2-3 min

SKILLS
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
Bar / Ring muscle ups / Jumping MU – 10-20 reps in

Workout
Sandbag over shoulder, build to working weight in sets of 2 to 4 reps
between sets, practice handstand push ups, focusing on hand placement/distance and a smooth and efficient kick up into position. Build to the desired deficit also.
+
2 rounds
2 Sandbag over shoulder
2 Deficit handstand push up
1 rope climb
1 min row bwn round

Metcon
3 rounds for time
4-6 Sandbag over the shoulder
9-7-5 Deficit KIPPING handstand push up, 20kg plates
2-3 Rope climbs
Target time. < 12-minutes

Cool down
30-45sek kevyt venytys per alue
etureidet
leg across body strech
cobra downdog pose alt time
yläselän ja alaselän alue prayer posessa