Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:30 ski erg
5 inch worm with push ups
10 scapula pull ups
10 ring row with contolled tempo
10 hollow rocks

Gymnastic Strenght Static holds
2-3 sets
:20-30 Ring Support Hold (feet together, front of you)
5 Strict Toes to bar as controlled as possible (feet together, front of you)
:20-30 RIng Dip Hold (feet together, front of you) HIGH RINGS! HYPPÄÄ BOXILTA
KORKEILLE RENKAILLE PITOON MOLEMMISSA VOIMISTELU RENGAS LIIKKEISSÄ ?
rest 20-30 sec bwn hold and 2-3 min after full round

Gymnastic Strenght
HSPU/PULL UP Progression
Emom 12
1) Strict HSPU x 6-8 reps
2) Hardened Ring Row 6-8 reps
3) Kipping HSPU x 6-8 reps
4) Kipping / Butterfly Pull ups x 6-8 reps

Prep for strenght 1-2 times with db/kb
7+7 suitcase deadlifts
7+7 lateral box step ups
7+7 db row
then start prep for deadlift and step ups

Strenght
3 sets
4-6 deadlifts @70-80% of 1rm (1-2RIR)
rest 1 min
8-10 front rack weighted step up alt leg @moderate weight (eli 4 tai 5 askelta per jalka)
rest 2-3 min

Metcon
7 min amrap
7 burpees
7 wall ball shots
14 db snatch @12.5-15/17.5-22.5kg
rest 1 min
4 min amrap
jatka siitä mihin jäit.

tavoite on saada ekassa 7 min aikaikkunassa 4-5 kierrosta ja kokonaisuudessaan 7-8.

Cool down
3-5 min light bike / walk
1-2 min banded front rack strech (each side)
1+1 min side/lat strech with band
1-2 min prayer pose strech