Gymnastic skills
HS walking = Warm up first with HS HOLD against wall and some kick to handstands then get 15-30m in of HS walk
even if its 1-2 meter at one set. you can do it!
Other Opition
Prep yourself for HS position and test 2 times short hs walk 3-5m
then
amrap 2 of HS walking = max meters in 2 minutes.

Accessory Work
3-4 sets :
2-3 legless or normal rope climb
10-15 ghd sit ups (use medball if necessary on extra weight)
10-15 hip extensions on ghd bench
rest 2-3 min

Kyykky 2x95%

Stoppi-kyykky 3x3x70%
-2s stoppi

Penkki 3x2x80%

70 GHD sit ups, break any how

7 Min AMRAP
4 DBL DB Squats 3 HSPU
8 DBL DB Squats 6 HSPU
12 DBL DB Squats 9 HSPU
etc..
@22.5/15
- scale to Db push press if not doing RX HSPU
- Intent is to move fast between movements

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 step back lunge
5 1 arm ring row e/s
10 banded dead bug

For Time
3k Row
200 Double Unders
1k Run

3 ROUNDS FOR QUALITY
10 STAND UPS
10 SIDE SQUATS
6 WINDSHIELD WIPERS
6 PASS TROUGHS
10 S L-SIT

6x400m Run
Rest 1:00 btw sets
Rest 3:00
2x1600m Run
Rest 1:00 btw sets
Rest 3:00
6x400m Run
Rest 1:00 btw sets

• Zone 2 effot (60-70% of max heart rate)
• Use this to recover from this weeks workouts and prepare yourself for the week ahead
• Record total time

3 RFT:

30 Box Jumps 24/20"
15 Clean & Jerk 60/42,5kg
8 Back Squat @BW (Rig)
40/30 Cal Bike Ergo

Clean Pull + Hang Squat Clean (under knee) + Front Squat + Jerk

2 x (1+1+1+1) x 65%
2 x (1+1+1+1) x 70%
2 x (1+1+1+1) x 75%
2 x (1+1+1+1) x 80%

Sendoff 2:30

1A) Hang snatch 4x3
1B) snatch balance 4x3
1C) OHS 4x3
use a weight that feels comfortable, but not too light.