4 min Blocking drill 15s work 15 off
3x5 BMU Pull down hold + 15 Hollow body pull down
3x5 Get out of the pool/ Jumping BMU

12 min AMRAP
20m HS walk
10 stand ups
20+20 side ups
10 box jumps 90cm/60cm

Shoulder Press
1x3 @65%
1x4 @75%
3x4 @85%
1x5 @85%

ACCESSORY WORK: GYMNASTIC STRENGTH

5 rounds, rest as needed between rounds:

1) 3-10 Straight Dip (boxeilta)
2) 5+5 Single Arm Ring Row
3) 10-20sec L-Hang

Quality only!

Gymnastics

max rep strict pull ups in 10 minutes

WOD

4RFT
10 pull ups (kipping)
20 push ups
30 sit ups
60 double unders

A.) EMOM 10
Snatch pull + low hang power snatch

-use 75-80% of 1RM power snatch
-same weight on every minute
-add weight from last week

B.) Gymnastics EMOM 8
Min 1: 10m HS walk
Min 2: 20 hollow rocks

C.) Amrap 9
27 WB shots 9/6kg
9 Power snatches 40/30kg
3 Ring MUs

Session one:

60 minutes
1000 m row
2-5 Ring MU
10 Strict HSPU
10+10 Pistols w/ db ( kässäri suoralla kädellä pään päällä)
18 TTB

Not all out

1a) Single Leg DB RDLs w. support: 4 x 6-8 each. Rest 45s.
1b) Iso Dynamic Chest Supported Rows: 4 x 10 ea. Rest 45s.

Optional Accessory:

GYMNASTIC CONDITIONING

Gymnastic Ab-Work or Ab-Work with a stick

1-2 rounds

RPE 3-4

Jänöjussit 3 kierrosta
Kyykky 2x8x71%
Kyykky 50%x3min
Hyvää Huomenta päkijöille 5x10
Tasapainolankut 4x20