Kyykky max1

3 rounds:
5 TTB/High Knees
5 Kangaroo Squat
5 Vertical Jump

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between:
1) 20sec Ring Support video
2) 10-20sec Supine GHD Hold video

RPE 3+ to 4+

Split Jerk: 1RM in 10 sets. Rest 2:00
- Build to a 1RM (3-4 singles above 90%)
- Sets may look something like: 3@50%, 2@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@97%, 1@101%.
- Option: Work on Technique or perform Push Press for a heavy triple.

5 Rounds:
28/20 Cal. Row/ Assault Bike
21 Kettlebell Swings 24/16kg
15 Push-up

• Increase weight as reps go down
• Rest 2min

AMRAP 20

100 Double Unders
50 Wallballs 9/6kg
40 Calorie Row
30 Alternating Dumbbell Power Snatches 22,5/15kg
20 Toes to Bar
10 Bar Muscle-ups

AMRAP 3
DB Hang Squat Cleans @22,5/15kg

Rest 3mins

AMRAP 3
DB Thrusters

Rest 3mins

AMRAP 3
DB Hang Squat Clean + Thruster

Score = total reps achieved for all three AMRAPs combined.
Same weight all AMRAPs
GOAL : 25+ reps in each AMRAP
KB option available if needed.

On the 1:30 x 6:

1 Pausing Front Squat ( 1 Sec.)
1 Front Squat

Building heavy (no failure)

5 x 7+7 rep