7 Sets fo 40-50% Unbroken Set

• Full Recovery between sets ** Use same modification than Unbroken max set .

Complete 1 Unbroken Set For Reps

• Use Band if needed 10+ Unbroken

Gymnastics complex
play for 6 -8 min

• right leg pistol
• swing leg trough into sHSPU
• 2 shoulder taps + khspu
• left leg pistol
• swing leg trough into sHSPU
• 2 shoulder taps + khspu

Kyykky 1x95%

Penkki 1x95%

Kyykky 3x5x40%
- 3s stopit

SitUps 3x6-12

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-8 power cleans 50/35kg
-16 bar over burpee
-300m skillmill run

2Partner WOD YGIG
40 OHS 50kg/35kg
300m run both
40 pull ups
300m run both
40 wall balls 9kg/6kg alternate the throwing
200 rope jumps
20 back squats 100kg/75kg

Warm-up:

3x
18/15 Calories row
16 Lunge steps with wallball in bearhug
20 Shoulder taps
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Back squats

Climb up to a heavy, but fast single
back squat in 15:00 minutes

Then
2 sets of 2 back squats @ 85%
3 back squats @ 90%

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Metcon

4 Rounds for time:
60/42 Calories row
30m Front rack walking lunges with dumbbells 2 x 25/17,5kg
15m Handstand walk

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Bonus:
4 x 20+20 Banded hamstring curls
4 x 20+20 Banded donkey kicks

Core:
5:00 minutes of continuous barbell side bends.

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Rive ja työntö

60-50-40-30-20-10

Ring Plan Hold Seconds

After each set

30 Second Superman hold
15m Overhead Double Dumbbell walking Lunge

Maastaveto 2x1x90%

Kulmasoutu 5x10 (noin 25-30%)

Stoppiveto 3x5x40%

Russian twist 3x20 (10/puoli)

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