WarmUp
2 sets
2 min cardio + 5 inch worm with push up + 10 scapula pull ups + 3 burpee pull ups

Gymnastic Strenght Static holds
2-3 sets
:10-15 L-sit hold on rings/box/parallettes (feet together, front of you)
:20-30 Chin over bar Hold (feet together, front of you)
20-30 shoulder taps on wall climb position
rest 20-30 sec bwn hold and 2-3 min after full round

Gymnastics
HSPU/PULL UP Progression
Emom 12
1) Strict HSPU x 5-7 reps
2) Hardened Ring row x 5-7 reps
3) Kipping HSPU x 5-7 reps
4) Bar Mu/ Kipping or Butterfly Pull ups x 5-7 reps (you can do c2b also)

prep for Strenght
2 rounds
7+7 weighted single leg RDL
7+7 Front rack reverse lunges
7+7 upright row
then start prep for deadlift and reverse lunges

Strenght
3 sets
6-8 deadlifts @65-75% of 1rm (1-3RIR)
rest 1 min
8-10 front rack reverse lunges in place @heavyish weight
rest 2-3 min

Metcon
10 min amrap
10 burpee (muista ojentaa suoraksi)
10 wall ball shots
10 box jumps, step down. 50/60cm
goal is 5-7 rounds total. Just start working, dont start out too hot. helppoa liikettä mut syke otetaan ylös. Pienet tauot liikkeeiden välissä,

Optional ekstra
Midline strength circuit – 2 rounds of
10s hollow bhold
Full roll to the left (land back in hollow hold)
5-sec Hollow hold
5 V-up snaps (straight legs)
4 Russian V-up snaps
3 Candlestick deck rolls
5-sec Hollow hold
Full roll to the right (land back to hollow hold)
10-sec Hollow hold
Full roll to the right (land back in hollow hold)

Cool down
2-3 min light cardio
1 min cobra to downdog (5s per pose each time)
1 min quad truped position (eli polvi-istuntaa ja siinä hengittelyä)
1 min frog position strech (nivusten venytys)

EMOM 15, alt btw:
7/7 SA DB STOH
15/12cal Ski
7/7m SA DB OH Lunge

DB: 22,5/15kg
- You can use separate db for the lunge and stoh if you want to, to get a different stimulus with the two movements.

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch

---

spend 7 min warming up to work weight

---

snatchSnatch 1x10 at 70% 1RM
Snatch 1x5 at 75% 1RM
Snatch 1x5 at 75% 1RM
- rest as needed
- for the set of 10, goal is to maintain focus and form in the lift. you can drop and reset, but test how couple reps would feel as tng. the set of 10 is supposed to be clearly a set
- purpose is to get used to slightly heavier weight in large sets.

Pendlay Row 5x5 (noin 30%)

Maastaveto 4x2x85%

Jalkojennostot maaten 3x20

Sivutaivutus 3x20

Yhden käden kulmasoutu 1x20-30 / puoli

Tabata (20s on - 10s off x8):
A) banded bicep curl
B) banded tricep pull down

Chase the pump!

AMRAP 12

8 DB snatch
8 flag pole
8 push ups
8 DB reverse lunges

Kyykky 4x1x90%

Penkki 4x1x90%

Suorinjaloin mave 3x8

Penkki käsipainoilla 3x8-12

On The 3:00 x 7 Rounds

400m Run
8 Front Rack Box Step Ups 24/20"

Barbell 42,5/30kg

• Athletes should aim for sustainable efforts each round. There will not be a ton of rest between rounds so pacing the runs in way that will allow you to maintain the same speed throughout will be very important here.

• The major goal here is to complete each round in roughly of same time. See if you can keep each split time within 5 second of your first round split time.

  • Score tota wotk time

Voima
E3MOM, 3 rounds
single arm kb push press 10+10

WOD
16min EMOM
1.min 8-12 wall ball
2.min 8-12 worm push up
3.min burpee max reps
4.min rest

7 rounds for time:
20/16cal AB
1 Legless Rope Climb + 1 Rope Climb
4 SHSPU
- Rest 1min