WARM-UP

3 rounds:
5 Burpee
3-5 Russian Push-Up video
10 Hollow Rock

Thoracic Flow video

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GYMNASTICS CIRCUIT

3-5 rounds for quality, rest as needed

1) 3-5 inch worm lowers with 5 sec. hold video

2) 5-10 “box” hspu with legs elevated (chair, bed, couch, table)

3) 30 sec. hollow hold

4) 5-10 handstand leans video

RPE 3+ to 4

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COOL DOWN

Gymnastics Shoulder Flow video and Perfect Stretch video

1.) Row (cal)
2.) DU's
3.) Bike (cal)
4.) Rest

• Go Hard, but sustainable pace.
• Work on max 50s.

Single Arm Farmer Carry: AMRAP 5 - 90ft - moderate weight.

Active Straight Leg Raises x 20 reps each side.

Tabata - 8 x 20s work/10s rest.
Rest 60s before moving to the next Tabata.

1) Air Squats
2) Hand Release Push-ups
3) Sumo Deadlift High Pull @ 24/16kg
4) Mountain Climbers
5) USA Swings @24/16kg

• Don't count reps, just do the work!

EMOM 8:00
ODD Minutes: 20-30s Hollow Hold or L-Sit
EVEN Minutes: 20-30s Handstand Hold

• Build from last week

Lämpö 10 min

5 Pressi niskasta Te-ote
5 Valakyykkyy
5 Te- Veto
5 Raaka tempaus
5 Tempaus taskuilta

Voimatempaus + Snatch Drop
5 x (2+2)x30-40%

Tempaus, taskuilta
4 x 2 x65-75%

Tempaus, polvelta
3 x 2 x 75%-80%

Tempaus
3 x 1 x85%-90%

Panda Pull

5 x 2 x 70-80%

Etukyykky

4 x 2 x75%

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 10-30sec Ring Support video
2) 10-30sec L-Hang
3) 30sec Wall Sit (load anyhow) video

RPE 3+ to 4+

Marston

20min

1 maastaveto 184/130kg
10 varpaat tankoon
15 yleisliike tangon yli

Do one or two of these (1-8) in following order:

Explosive Strength: Standing Vertical Box Jump

Explosive Strength: Snatch 1RM
Explosive Strength: Clean & Jerk 1RM
Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
Aerobic Capacity: 2000m Row
Strength Endurance: Fran
Anaerobic Capacity: 500m Row

A. (0:00-15:00)
60s. Row/Bike

2 rds:
12 Air squat
9 Ring row
6 Push up

60s. Row/Bike

2 rds:
8 Deadlift
8 Active shoulders
8 Shoulder press / Push press
8 Active shouldets

Mobility:
- Shoulders
- Lunge complex
- Lats
- Front rack
- Chest

B. (15:00-35:00)
4 rds:
4-6 Weighted/Strict Pull Up
Rest 1min...
6-8 Push press
Rest 1min...

Work on: (35:00-40:00)
Hspu/DL/c2b

C. (40:00-60:00)
AMRAP 10min.:
3 Strict HSPU
5 Deadlift (120/85kg)
7 C2B

(2 heats if needed)