3 x 10 etukyykky temmolla
Tempo 3220
Lepo sarjojen välissä 90s.

Warm Up
2 rounds
2 min cardio machine
5+5 squat strech
10 scapula rolls + 10s hanging
10 walking lunges + strech
:30 Plank Hold

Gymnastic Holds
3-4 rounds
15-25s Chin Over Bar Hold
15-25s Ring Support Hold
30-45s Hollow Hold
30-45s Wall sit

rest 30-45s bwn movements and 1.5-2 min after full round.

Gymnastic Metcon
emom 16
1) Strict Chin ups / hardenef ring row x 6-10 reps
2) Push Ups x 8-16 reps
3) Abmat Sit Ups x 12-18 reps
4) Air Squats x 16-24 reps

3rounds:

6-10 hspu ( deficit if needed / scaled with abmat)
10 snowangel (light plates)
12 hip extension (2s stop)

5x4 Front Squats
Set 1: @60%
Set 2: @65%
Set 3: @70%
Sets 4-5: @75%
- Rest 2-3min btw sets

8 RFT :

250m Row ( 200m Run )
4 Bar Muscle-ups
8 Clean & Jerks 52,5/40kg

( 15 - 24 )

Shoulder Press 4 x 10, Rest 2:00

Strict CTB Pull-ups 4 x ( 4 - 6 ) Rest 2:00

Dip ( rack ) 4 x 6 - 8 Rest 2:00

Pike Push-ups On Box 3 x 15, Rest 2:00

1.30 ON, 1.30 OFF x10
alt. A&B (5x both)

A) 12/9cal row + max meter plate oh walking lunges @20/15kg
B) 20 Sumodeadlift High Pull @40/30kg + max meter burpee board jumps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Med. Ball Glute Bridge-Ups
10 Alt. Groiners w/Twist
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

EMOM 7 min
Max effort HS walk
- measure 5m marks
- 5m = 1 rep

3-5rounds:

20-30s hollow hold