Weighted gymnastics strength

5-4-3-2-1 weighted pull up
5-4-3-2-1 weighted ring dip
(rest as needed)

Recovery WOD
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 step back lunge + knee raises
12 perfect push ups
8/8 windmill
Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded single leg hip bridge + 8 banded hip bridges
12 ab wheel roll outs
8/8 single arm bicep curl
Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
16 cossack squats
12 ring face pulls
:45 Front Plank Hold
pidä lepposa ja laadukas tekeminen yllä, tarkoitus on palautella lihaksia/jumeja. Leppää kiekan päätteeksi fiiliksen mukaan 1-2 min ja seuraavaan. Mulla otti aikaa 45-50min kun tein tän.

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

8:00 of Rope Climb Practice.

• Avoid rushing here, instead try to practice efficiency and calm control during your reps!

3 rounds

2:00 Echo
10 Cossack Squats
5 Push up to Down Dog
5 Medball Hug

E4MOM x5
100-200m run into
6 wb
12 db snatch

Target: Work between 1:15-2:00.

Rx´d

For time:

3rounds:
400m run
10 hspu
10 power clean @60/40kg
10 c2b

REST 5min

1round:
400m run
40m hs walk

Scaled

For time:

3rounds:
400m run
6 hspu (abmat if needed)
10 power clean @50/35kg
10 pull up

REST 5min

1round:
400m run
5 wall walk

5 Sets (new set every 5min)
AMRAP 3:
10 Strict Pull-Ups
12 DB Bench Presses 22,5/15kg
- Max cal AB, in remaining time. Goal is at least 90sec of work for the erg, min 20/15cal. SEND IT!!!
- Rest 2min btw sets

• For the movements, goal is unbroken, but 2-3 quick sets for pull-ups is great and 2 quick sets for bench if needed to avoid failure!

AMRAP24, in groups of 3 - YGIG, divide anyhow:
1800 / 1500 m row
150 kbs (24 / 16)
120 jumping split squat (1 rep = both legs)
90 kb clean (24 / 16)

4 rounds for time:
20/16cal Ski
:30 Plank Hold
15 Hollow Rocks