Gymnastics Skill

EMOM for 15min:

1, 7 high kips on bar
2, plate muscle up drills
3, 3-5 jumping muscle ups

WOD

for time:

21-18-15-12-9-6-3

Pull-ups
abmat sit ups
50ft walking lunges

(15min time cap)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
30 jax
20 heels to rear
10 frog jumps

Metcon/*Rx(9)
Amrap 9
7 wallballs 16/12-*20/14
7 pull-ups(mod as needed)

3x3(10)
strict press-climb
start at 60-70% of 1rm

Finisher
2 min chest opener
2 min hip opener
60 in and outs

Extrat

3-5 rounds for quality
12 landmine twist
12 landmine press
12 landmine row

Käytä semmoista kuormaa, et vikat toistot ovat suht tiukkoja.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good morning
6 hang clean
4 sit ups

Metcon/*Rx(24)
otm 24
min 1-100m shuttle run
min 2-6 hang cleans 95/65*155/85
min 3-25 *du's/plate jumps
min 4-20 sit ups/*15 ttb/*15 ghdsu
min 5-15 kbs 53/35-*70/53
min 6-20/15 cal row/airdyne

3x2 tng deadlift(12)

Finisher
2 min hamstring stretch
30 w-raise
50 kneeling crunch

Ranskalaista penkkipunnerrusta + Hollow Rocks

EMOM3

12 - 10/20kg
10 - 10/20 kg
8 - 15/25 kg
6 - 15/25kg
4 - 20/35 kg

Mahdollisimman laaja liikekaari penkkiin - vaihtoehtona penkkipunnerrus otsan kohdalle kääntönä

General Warm-Up
Oly Warm-Up
Snatch First Pull Review

A) Pause Snatch (pause at mid-thigh position for :02)
B) Pause Snatch (pause at knee position for :02)
C) Pause Snatch (pause at 2cm off floor position for :02)
D) Snatch

Further reading: https://www.catalystathletics.com/exercise/392/Segment-Snatch/
Demo:

AMRAP 20 minutes of:

Run 6 rounds
30 Kettlebell Swings (16 / 24)
6 C2B ( vaihtoehtona Muscle-Ups tai Ring MUP progression tai linkkari )

3 rounds: 2min ON, 2min OFF

Assault/Row 20/15kcal + AMRAP of MU

30 Wallball + AMRAP of Power Snatch (60/40kg)

10 Power Clean (60/40kg) + AMRAP of box over jumps

Round of Cindy + AMRAP of STOH (60/40kg)

Score = total reps of MU + PS + BoJ + STOH

On 3-2-1-GO! Start your first amrap: Assault or row 20/15kcal and do as many muscle-ups as possible with the remaining time from 2minutes. Then rest for 2 min. Next 2min perform 10 PC+AMRAP of box over jumps…

Don´t go all out, or you will crash after the first round. Keep a steady pace. Move. Breathe. Scale if needed. The goal is to be able to perform reps on the second movement each round. Scale if needed. Total time of workout is 48min.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 plyo
8 good mornings
6 tuck jumps
4 kbs
2 strict pull-ups

Metcon/*Rx(12)
amrap
3 *bmu/mod as needed
5 kbs 53/35/*70/53
7 step ups/box jumps 24/20

work up to hvy deadlift(12)

Finisher
2 min bf stretch
30 arm circles
30 hip rot
:30 sec side plank, ft plank, side plank

Round 1: 50 Air squats
50 Sit ups
50 KB Swings (24/20kg)
50 Push Ups
500m Run

Round 2: 40 Air Squats
40 Sit Ups
40 KB Swings
40 Push Ups
400m Run

Round 3: 30 Air Squats
30 Sit ups
30 KB Swings
30 Push Ups
300m Run

Round 4: 20 Air Squats
20 sit ups
20 KB Swings
20 Push ups
200m Run

Round 5: 10 Air Squats
10 sit ups
10 KB Swings
10 push ups
100m run

Equipment: KB