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

EMOM 21 min (quality only!)

EMOM 21 minutes of:

1. 10 CTB pull-ups / Normal pull-ups

2. 15 Wallball shots 9/6kg

3. 20/18 Calories bike

*Skaalaa tarvittaessa C2B = kippileukoihin (avustuksella) tai rengassoutuun / istuen lattialta leuanveto

Accumulate 3min passive hanging

3-6 rounds of body flow video

2 rounds
50 single unders
5+5 single leg RDL
5+5 reverse lunges
5+5 db snatch
5+5 db press

then 2 rounds
45 sec easy run + 30 sec moderate + 15 s fast
10 kb swings
10 hr push ups

1K Run
50 Push-ups
20 (10/10) 1 legged DB deadlifts 20/15kg
1K Run
50 Sit-ups
20 (10/10) 1 legged DB deadlifts
1K Run
50 Air squats
20 (10/10) 1 legged DB deadlifts
1K Run
100 DU
20 (10/10) 1 legged DB deadlifts

Push press 5RM (16 mins )
- build up in 6 sets
- 2 mins rest btw sets
- from rack
- NO JERK allowed

Accessory:
between sets : 6/6 single arm ring row