Not For Time:
30 Strict Toes to Bar
45 GHD Sit-Ups
60 Abmat Sit-Ups

Gymnastics

Every 90sec for 15min:

3 weighted pull-ups

Advanced: increase weight each set

Intermediate: keep same weight throughout

Begginer: unweighted pull-ups

novice: banded pull-ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
20 h2r
20 bicycles
20 high knees

Metcon/*Rx(15)
25 step ups/*box jumps 24/20
200m run
25 push press 75/55-*95/65
200m run
25 step ups/*box jumps 24/20
200m run
25 push press 75/55-*95/65
200m run

strict press(10)
3x2

Finisher
2 min samson stretch
30 cuff iso
60 leg raises

5x4min AMRAP (2min rest)

a) 6 Over Obstacle
12 Cal. Row

b) 12-9-6
DB Power Cleans 2x22,5/15kg
Ring Dips/Ring Pushups

c) 10m KB Walking Lunges 2x24/16kg
8 Burpees

d) Cindy

e) 10 Wall Balls
30 Double Unders

Death by:
PushUps 10-> (10min)
V- Ups 10-> (10min)
Jumping Squats 10-> (10min)
Burpees 5-> (10min)

Soutu

Seinäpallo

3-4 Rounds for quality:
20 Hollow rocks
20 Back extensions

Do as a superset. Try to go unbroken.
Rest as needed btw rounds.

Tempausveto + raakarinnalleveto + raaka työntö suoraan samasta vaudista kuin rinnallevedon kääntö

5 x (1+1+1) 70 -90 % tempauksesta

12 brp
12 thursters 52/35
12 brp
12 power snatch 52/35
12 brp
12 push jerks 52/35
12 brp
12 hang squat cleans 52/35
12 brp
12 ohs 52/35
12 brp
12 thursters 52/35
12 brp
12 power snatch 52/35
12 brp
12 push jerks 52/35
12 brp
12 hang squat cleans 52/35
12 brp
12 ohs 52/35

rest day