20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

For time with partner

20 strict pull up / partner assisted / rx+ bar mu
40 Syncro DB Alt. Hang clean & Jerk @22,5/15kg
60 cal bike/ski/row
80 Double DB Deadlfit (you go I go)
100 box jump + squat @60/50cm
80 Double DB Deadlfit (you go I go)
60 cal bike/ski/row
40 Syncro DB Alt. Hang clean & Jerk @22,5/15kg
20 strict pull up / partner assisted / rx+ bar mu

Timecap : 35 mins

Snatch, go every 1:00-1:30

2-3 x 2 @ 70-75%
2-3 x 2 @ 75-80%
1-2 x 2 @ 80-85%
1-2 x 1 @ 85-90%

– Perform each set within the prescribed percentage range
– Build up within the range if you can
– Drop the bar between reps, reset and go on the doubles

AMRAP 10-12
60m shuttle run
20m bear crawl
20m walking lunge
10 kip swing
10 hollow rock

2-3 rounds:

20-30s hollow hold
20-30s superman hold
30+30m s.a farmer carry

A)
AMRAP 6 at a slow pace with a light KB:
2 each Front Rack Shin Box Hip Lift
3 each KB Halos
4 each KB Windmills
- Goal: Connect your movement with your breath and move with intention

B)
Tibia Raise
3 x 20. Rest 60s

Warm Up
2 rounds
1 min rowing
1 min ski erg
:20-30 Ring support hold
:10-20 ring dip hold (at bottom)
5+5 single leg RDL with barbell
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Tempo Single leg romanian Deadlift 3x8+8reps (2-3 RIR) (tempo 2-3 sec lowering down)
go new set every 2-2.5 minutes
Weighted Ring Dips/Ring Dips 4x5reps (2-3 RIR) (1s pause at top of each rep)
go new set every 2-2.5 minutes
Keep more focus on quality of movement, learning it, keeping balance and get that feeling to right muscles.

Metcon
For time
21-15-9 reps
Calories rowing
DB Bench Press @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
rest 1:1
12-9-6 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
Women Calories on rower goes 17-12-7, 12-9-7, 9-7-5, bench press
reps the same.

Accessory Work
2-3x8+8 barbell suitcase deadlifts 20-30/30-40kg
2-3x8 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x8 barbell bicep curls, controlled tempo on down, faster up
rest as needed

6 rounds for time

6-3 MU / C2B / pull up
6 sHSPU / HSPU
6 Power clean 60/40kg
6 m HS Walk
6 Front squat 60 / 40kg
6 T2B
6 Box over burpee

REST 90s between rounds

Alternate A1/A2

A1. Strict dip – 4 to 5 x 5 @ 84+% (1-2 RIR), rest 1:30 before A2
A2. Seal row – 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

Jefferson curl 3x15

Maastaveto korokkeelta 5x1x70%
-esim 1 kumiharkko

Sivutaivutus 3x12 / puoli

Painijan kyljet 3x30 (15/15)