WarmUp
2 sets
2 min cardio + 5 inch worm with push up + 10 scapula pull ups + 3 burpee pull ups

Gymnastic Strenght Static holds
2-3 sets
:10-15 L-sit hold on rings/box/parallettes (feet together, front of you)
:20-30 Chin over bar Hold (feet together, front of you)
20-30 shoulder taps on wall climb position
rest 20-30 sec bwn hold and 2-3 min after full round

Gymnastics
HSPU/PULL UP Progression
Emom 12
1) Strict HSPU x 5-7 reps
2) Hardened Ring row x 5-7 reps
3) Kipping HSPU x 5-7 reps
4) Bar Mu/ Kipping or Butterfly Pull ups x 5-7 reps (you can do c2b also)

prep for Strenght
2 rounds
7+7 weighted single leg RDL
7+7 Front rack reverse lunges
7+7 upright row
then start prep for deadlift and reverse lunges

Strenght
3 sets
6-8 deadlifts @65-75% of 1rm (1-3RIR)
rest 1 min
8-10 front rack reverse lunges in place @heavyish weight
rest 2-3 min

Metcon
10 min amrap
10 burpee (muista ojentaa suoraksi)
10 wall ball shots
10 box jumps, step down. 50/60cm
goal is 5-7 rounds total. Just start working, dont start out too hot. helppoa liikettä mut syke otetaan ylös. Pienet tauot liikkeeiden välissä,

Optional ekstra
Midline strength circuit – 2 rounds of
10s hollow bhold
Full roll to the left (land back in hollow hold)
5-sec Hollow hold
5 V-up snaps (straight legs)
4 Russian V-up snaps
3 Candlestick deck rolls
5-sec Hollow hold
Full roll to the right (land back to hollow hold)
10-sec Hollow hold
Full roll to the right (land back in hollow hold)

Cool down
2-3 min light cardio
1 min cobra to downdog (5s per pose each time)
1 min quad truped position (eli polvi-istuntaa ja siinä hengittelyä)
1 min frog position strech (nivusten venytys)