Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10 active to passive
10+10 around the world
10 ring rows

Gymnastics for quality
Butterfly C2B or pull-up technique

Partner AMRAP 7
1 Up & over
2 C2B
3 T2B

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.

6 sets (New set every 4:00):

Sets 1, 3 & 5:
50 DU
18 Overhead Squats 35/25kg

Sets 2, 4 & 6:
50 DU
12 GHD Sit Ups

8 Rounds for time

250m Row
4 Ring muscle-ups
8 Thrusters @ 43/30kg

Target time. < 20:00 CAP 25:00

Strategy. A good target for the run pace could be your 5km pace. This is still fast but should be repeatable across the rounds. You’ll want to finish the run, take a few big exhales and then get started on the rings (this will get harder and harder as the workout goes on and you might need to add a few extra breaths to have the confidence to jump up on the rings).
Approach the ring muscle-ups based on your capacity. If possible, look to keep these unbroken, however, plan for a quick break if needed to maintain your pace. It’s always better to choose your own breaks rather than be forced to rest if you go to failure.

Few breaths before the thrusters and aim to keep them unbroken through the workout.

Ring muscle-up → Reduce reps (2 to 3 reps) → Bar muscle-up → Chest-to-bar

2-3sets:

3-4 rope climb
10 barbell row
10+10 sutcase deadlift

Wodliiga

Bar muscle-up

Max (unbroken) reps in 40-seconds

Bar muscle-up → Chest-to-bar pull-ups → Pull-ups

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)

3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Hang squat snatches
3 Overhead squats

4 Rounds for quality @ 40-60%1RM snatch

8 Hang power snatches (UB)
8 Hang squat snatches (UB)
8 Overhead squats (UB)

– Rest as needed between movements and rounds –

• Each movement needs to be done unbroken. You can choose whether to go straight from power to squat snatches and from squat snatches to OHS or to drop the bar between and rest.

Maastaveto 1x95%

Lisäpainolankku 3x30-45s

Stoppiveto 3x3x70%

4 sets:
6+6 DB Bulgarian Split Squats
10 Side Plank Pulses (per side)
:30 Weighted Sorenson Hold
12 Single Leg Knee Over Toes Calf Raises

Score: DB Bulgarian Split Squats