5 set: Alternate
1) 10 Unbroken 2x KB C&J (KB from the ground)
2) 10-20 Strict Ring Dip

Rest as needed between sets. Scale if needed.

20min EMOM with a machine (5 rounds)

1) RPE 3
2) RPE 3-4
3) RPE 4
4) RPE 2

Pick your machine (rower, airbike, c2bike, ski erg…) and progressively add loading. The 4th minute is active recovery.

Keep a steady pace, and hit same numbers each round. This is not all in!

STRENGTH
(3/3)
4 rounds, rest as needed between

1) 7+7 Box Step-Up (load anyhow)
2) 5 Weighted Pull-Up
3) 7+7 Standing DB Press

RPE 4 to 4+

Add 2,5-5% loading compared to last week or one more rep.

6x E4MOM:

20m Prowler Push with medium loading

Round of Cindy during active recovery

Start a new round every 4th minute. One round of Cindy during remaining time of active recovery. Use medium loading = more of a sprint than maximum strength

CONDITIONING (3/3)
Rowing intervals

4 rounds (48min total)
3min: @RPE 2
3min: @RPE 3
3min: @RPE 3-4
3min: @RPE 4

Overall RPE 3. This is not all out effort! Start with easy pace and add power output every 3min. This can be done with bike, ski erg, running or airbike as well.

Tailoring Options:
Decrease number of rounds 4→ 3→ 2

Shoulder press 3-2-1
Push Press 3-2-1
Push or split jerk 3-2-1

Handstand Workshop:
- Today we will kick off the Member Week!
- As our first day we are offering you guys a Handstand Workshop
- This is a great chance to deepen your knowledge, improve your skills and learn more about movement development in gymnastics

A)
front squat
- find a heavy triple in 12min

B)
E2MOM
5 x 5 front squat
- leave 1-2 reps in the tank

(Power Clean + High Hang Clean) x 3

4 x E2MOM
6 deficit deadlift
- leave 3-4 reps in the tank