8 x 3-6 Ring MU (Unbroken)

SO 1:30

60s. Row / Bike / Ski

2 rds:
5 Walk out + Push up
7 Ring row
9 Air squat

60s. Row / Bike / Ski

2 rds:
4 DB's Clean
4 Db's Front squat
1-2 Rope climb
30s. SB carry

Mobility:
- Lunge complex
- Pigeon stretch
- Shoulders

5min Row/Airbike/Bike nose breathing only

5-10 Down Dog to Cobra video

False grip hang 4x15s
False grip pull up 3x2 or 3x3

Negative dip 3x3
Transition feet on the Ground 4x2
Negative mu 3x2

5min Row/Airbike/Bike nose breathing only

Thoracic Flow video + accumulate 3min of hanging

GYMNASTIC CONDITIONING

3x6min AMRAP,
2min rest between sections (A+B+A)

A)
20 Alternating pistol squats
15 HSPU
5 BMU

B)
15 TTB
20m Handstand walk

Complete section A, then section B, and then section A again. All sections are 6min AMRAPS.

Target: Pace yourself so that you get the same amount of reps from section A on the first and last AMRAP.

Tailoring Options:
Pistol Squat→ check variations from video
BMU→ jumping bar mu
TTB→ hanging high knees
HSW→ decrease distance or 30 wall facing shoulder taps

RPE 3-4

1-3 rounds of Lunge Flow video

Näillä pääsette alkuun lenkin jälkeen 👌

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5x5min AMRAP (2min rest)

a) 2 Muscle Ups
4 Deadlifts 100/70kg
6 Burpee over bar

b) 20/15 Cal. SkiErg
+
AMRAP of:
5 Box Jumps
10 Wall Balls

c) 10 Toes-to-bar
30 Double Unders

d) Row 15/10Cal.
10 Pushups
20 Squats

e) 10 Hang Power Cleans 50/35kg
10 Ring Dips

EMOM 20:00
- Body Weight Thruster
- Single Arm Single Leg Plank
- Jumping Jacks
- Single Leg Hold