B) Gymnastics strength tests:
Max reps toes to bar
Max reps handstand push-up

C) 5 rounds for time
30/24 cal erg
20 wall ball 20/14
10 burpee pull-up

Rest 2min between the rounds
Target time 3-3,5min / round

3 Sets:
3 Sandbag Squats + 30 sec Sandbag Hold + 3 Sandbag Squats
- Rest 2min btw sets

For time:
4x 500/400m @ +3-5sec to your test weeks /500m pace (last weeks pace), 60sec Rest
- Rest 4min
4x 300/250m @ -5sec to your test weeks /500m pace, 90sec Rest
- Rest 4min
4x 500/400m @ +3-5sec to your test weeks /500m pace (last weeks pace), 60sec Rest
- Rest 4min
4x 300/250m @ -5sec to your test weeks /500m pace, 90sec Rest

"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm Up
3 rounds
15 cal assault bike
5 inch worm + push up
5+5 squat strech / lunge elbow strech / hip switch
10 scapula pull ups or rolls + 10 kipping movements (both grips)

Weightlifting
Snatch Pull + Power Snatch + Squat snatch 6x2+1+1reps@65-75% of 1rm snatch
rest 2 min bwn sets

Metcon prep:
take movement testing and make plans to go through this!

Metcon with partner
6x3min on / 1min off
1 min max double unders (you go, I go)
1 min max db snatch or wall ball shots (you go, i go)
1 min max reps of squat snatches or power snatches
target is 100 du's / 25-30 db snatch or wb's / 6-8 squat snatches
you go, i go on every movement
main goal is to get 50 reps of squat snatches in. (25 per person)

eli jos meet yksin, esim 15 sec on / 15 sec off x 2 kertaa tai 30s on / 30s off
target reps silloin puolet tuosta kokonaisuudesta.

5 Sets x Every 4:30

Max. Reps Bike Calories in 2:30 minutes.

Recovery Remaining Time ( easy ergo or walk )

Score : Total of Calories

Dumbbell Incline Row

8-8-8-6-6-6-4-4-4 AHAP

Go Every 2:30

Ring Muscle-up Drills

2 rounds

3 Active/passive shoulder extensions (use a stick, each position 10 seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

EMOM 16 (0:45 work / 0:15 recovery)

1) Handstand walk in 7.62m segments
2) Single-leg squats, alternating
3) Rope climbs
4) Single or double-under cross-overs

Intent. Build your movement capacity. Do the 1st few rounds focusing on a good flow on the movements, then (if you can) speed up for the last 2-3 rounds.