Reverse Lunges ( Barbell Frontrack )

6 x 8, alternating legs

Go every 3:00

2-3× 5-8×/side

Gymnastics capacity medley

B1. EMOM 8
1) Single-leg squats, alt
2) Ring muscle-ups

B2. EMOM 8
1) Handstand walks
2) Toes-to-bars

B3. EMOM 8
1) Handstand push-ups*
2) Rope climbs

• You can choose either wall-facing, strict or kipping

B4. EMOM 8
30 Double-unders AFAP (As Fast As Possible)

– Rest as needed between EMOMs –

Intent. Your aim is to accumulate excellent repetitions, not necessarily push for max sets. Focus on quality over quantity.

Movement options.
Ring muscle-up → Seated ring muscle-ups
Single leg squat → Pistols to a band → Single leg squats to a box
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall → Handstand plate step-ups → Handstand small steps → Handstand shrugs
Toes-to-bar → Kipping Toes-to-Bar complex (to work on mechanics) → Hanging knee raises (to work on capacity)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Rope climb → Pull to standing from the floor (2/climb)

Part A).
Skill Primer
Dip Muscle Clean & Pause Split Jerk
(5-8 sets x 2+2 / 0:03 pause in the dip)

Part B).
Tempo Clean Deadlift, Power Position Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1+1 / 55%-65% / 0:05 from floor to hips)

Emom 28:
4x1min per station/Transition 40s

Zone 1: Sled Push Sprint YGIG (max 50kg weights)
-20/30m
-30/40m
-40/50m
-50/60m

Zone 2: Run
-50-60% RPE
-60-70% RPE
-70-80% RPE
-80-90% RPE

Zone 3: KB Swing
-10/13
-13/16
-16/19
-19/22

Zone 4: SB Lunges
-15/20m
-20/25m
-25/30m
-30/35m

Zone 5: Row
-50-60% RPE
-60-70% RPE
-70-80% RPE
-80-90% RPE

Zone 6: Pushup
-10/13
-13/16
-16/19
-19/22

Zone 7: Ski
-50-60% RPE
-60-70% RPE
-70-80% RPE
-80-90% RPE

6x4 vauhditon työntö

Pendlayrow tai kulmasoutu
1x 8 1x 6 1x 4 , nousu raskaaseen

2x 6min on 2min off
1)
10 KK-mave
24m Farmarikävely
10 Jalkojen nosto kuulan yli

2)
10 Cal kone
10 Vauhtipunnerrus
10 Ilmakyykkyä

Deadlift

Build to a heavy(ish) double (2) @ RPE 6-7 (3-4 RIR)

– Build to a heavy(ish) double (2) @ RPE 6-7 = weight you could do for 5-6 reps. The bar should still be moving fast and form should stay good at this load (well, at any load but definitely here).

*kuorma niskassa

2-3× 8-12×

A)
5 rounds - 90” rest
3 deadlift + 3 row
2 deadlift + 2 row
1 deadlift +1 row
@double KB

B)
AMRAP 3’ -1’ rest x 4 rounds
15 Russian swing
10 hang squat clean
5 goblet squat
Max rep alt.dead clean
@single KB