250m run or 10/8 cal bike
Duck walk
10 Cossack squats
10 air squats
Duck walk
250m run or 10/8 cal bike

Backsquat
E3MOM x 4
Round 1-2: 1 rep @ 95%
Round 3-4: 3 reps @ 90%

21-15-9:
KB swing
KB taps in plank

5 x 5 tempo goblet squat
(33X1)

500m row/run
3 rounds
10 kb swing
10 kb push press e/s
10 kb goblet step back lunge

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Gymnastics maintenance

Prone PVC Raise 2x 10, 30s. b/w
HS hold face to wall 3x 30s, 30s rest b/w

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Push ups 4 x 7 30s rest b/w
- use weight on your back if possible
- focus on keeping the hollow at all times

5min AMRAP
8 DB Snatches @22,5/32,5kg
8 Kipping HSPU
rest 5 min
5 min AMRAP
4 Sandbag Cleans @45/68kg or Power cleans @65-70% of 1rm
8 Kipping HSPU

Score is total reps of both amraps!
DB Snatch should be heavy but still something you can move pretty good, Scale the kip hspu that way that you are able to go unbroken sets at least first 2 rounds of amrap.
target 3+ rounds on both amraps.
Masters can scale the sandbag weight to 35/55kg!

5 sets
15/12 calories of ski erg
3-5 Bar MU OR 10-12 c2b / normal pull ups
9 STOH @50/35kg
rest 2min bwn rounds
Time target sub 2 min, cap 2.5 min.
Keep Mod/fast pace with the ski erg.
BAR MU / C2b or normal pull ups should be done in 1-2 sets
Keep Shoulder to OH unbroken.
Goal is to make yourself push hard with good rest bwn rounds.
Make the workout like that you feel like " you got this"

Take around 10 mins to get ready for the next Metcon piece and after
that cool down and done for this week.
Score is total time of all intervals.

10 rounds
1:00 Ski
5/position Blackburn with hold each rep
:30 Glute Bridge Hold

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

Strength
1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top
- Rope Climb with legs to half height
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Box Dips

4 settiä 90 sek taukoa settien välissä
15 yhden jalan lantionnosto oikea
15 yhden jalan lantionnosto vasen
15 lantionnosto jalat korokkeella

3 sets
10+10 bulgarian split squats (2 dumbbells of farmers hold, increase weight each round)
10+10 windmill @5/10kg plate
20 cossack squats
rest 1-2 min