20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

ENGINE

EMOM x 35 (7 rounds)

Min 1: 12 Cal Echo bike
Min 2: 9 Thrusters + 20 DU
Min 3: 12 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 5 Lateral burpees over the bar
Min 5: Rest

Bar @40kg

Core

3-4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Raise
• 45-60s Ring Plank Hold

For time

• 21 bench presses (♀ 125 lb, ♂ 185 lb)
• 21 calories on the Echo bike
• 18 bench presses (♀ 125 lb, ♂ 185 lb)
• 18 calories on the Echo bike
• 15 bench presses (♀ 125 lb, ♂ 185 lb)
• 15 calories on the Echo bike
• 12 bench presses (♀ 125 lb, ♂ 185 lb)
• 12 calories on the Echo bike
• 9 bench presses (♀ 125 lb, ♂ 185 lb)
• 9 calories on the Echo bike
• 6 bench presses (♀ 125 lb, ♂ 185 lb)
• 6 calories on the Echo bike
• 3 bench presses (♀ 125 lb, ♂ 185 lb)
• 3 calories on the Echo bike

For time

• 12/15-calorie row
• 10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

Shoulder press proge

Complete 100m HSW for time

550m juoksu
20 wall ball 10lbs
550m juoksu
25m kelkka työntö 40kg paino kelkkaan
550m juoksu
250m soutu
550m juoksu
20m burbee broad jump
550m juoksu
250m ski-erg
550m juoksu
25m kelkka veto 20kg paino kelkkaan
550m juoksu
50m farmers carry 2x16kg kb
550m juoksu
25m db lunges 2x10kg db

Tc 60min

Optional c2b capacity:

tee tää mieluusti kärkeen alkulämpän jälkeen

4 rounds:
3-6 c2b (kippi tai perhonen)
1min easy bike
3-6 c2b
2min easy bike

3 rounds:

6+6 reps x box step ups with DB's (front rack)

Go every 2:30

3 Rounds @ 3/2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
10-15 Seated DB lateral raises

• Use an EZ curl bar if available